Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
30
11
2018

Saturday 12/1

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

A. 2:00 Jump Rope

B. Lat Roll/ Banded Shoulder Stretch

C. AMRAP5: 10 Scap Pull-ups, 10 Hollow Rocks (or :20 Hollow Hold), 10 Beat Swings, 10 Beat Swings

Gymnastics

Pull-up Progression Volume 2

Metcon

Metcon (No Measure)

“The Grippiest EMOM”

EMOM16:

1. Wrist Twist w/ KB attached to barbell

2. 50 DUs

3. Plate pinch farmers walk in square around gym

4. 10 Hammer Curls Each Arm

**Rest 4mins**

and then…

100 Cal Row

or

100 Cal Bike

or

100 Burpees

author: admin

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