Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
02
07
2019

July ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: AOCF WU 4 (No Measure)

a) 500m row/1500m bike/400m Run

b) 30/20/30
Hip Opener Stretch

Couch Stretch

Weightlifting

B: Tempo Back Squat: 30×0 (3-3-2-2-1-1 building)

3s count down
heavy single, not a max out day

Metcon

C: Metcon (Time)

For Time:

800m run/row

8 rope climbs

50 burpees

Life: 4 RC

Devel: 4 RFT: 1 Road Run

8 banded pull ups, 8 burpees

Summer Shred Check Out

Metcon (No Measure)

3 Sets:

D+B Farmer’s Carry

30s ring plank

author: admin

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