Angel Oak CrossFit – Strength & Conditioning Warm-up A: AOCF WU 8 (No Measure) 4 Rnds: 1:00 bike/row 30s FR KB*banded hamstring *roll shoulders Conditioning B: Metcon (No Measure) EMOM 25: 1st: 12 ring rows 2nd: 10/8 Cal Row 3rd: 10 push ups 4th: 8/6 Cal Bike 5th: Road Run
Angel Oak CrossFit – CrossFit Warm-up A: Pulling Warm-up (No Measure) A. 400m Row/ 0.8K Bike B. Lat Stretch/ Pec Roll C. TABATA: Beat Swings, Push-up Shoulder Taps, Ring Rows, Russian KBS Repeat TABATA Gymnastics B: Metcon (No Measure) EMOM10 1st: 10 C2B 2nd: 6 – 8 AB Cal/8 – 10 Ro...
Angel Oak CrossFit – Barbell Warm-up A: Warm-up (No Measure) 3:00 bike/row 2x w/ barbell: 5 RDL 5 Clean High Pulls 5 Muscle Cleans 5 Push Press 5 FSQ 5 HPC + Push Jerk 5 S Clean + Split Jerk Weightlifting A: Power Clean + Hang Power Clean (Build to 85% of PC in 10 min) Weightlifting B: Cle...
Angel Oak CrossFit – Strength & Conditioning Warm-up A: AOCF WU 4 (No Measure) a) 500m row/1500m bike/400m Run b) 30/20/30 Conditioning B: Metcon (No Measure) EMOM 12: 1st: 12 Reverse Lunge 2nd min: 2 D+B Gym Runs Conditioning C: Metcon (AMRAP – Rounds and Reps) 12 min Circuit: 10 W...
Angel Oak CrossFit – CrossFit Warm-up A: Snatch Warm-up (No Measure) A. 1 Road Run + 10 Toe Touches B. Banded Shoulder Opener C. 2X: 10 passthroughs, 10 OHS, 10 Snatch Grip Turnovers, 10 Snatch Grip DL, 10 Muscle Snatch D. Snatch WU B: Snatch + OHS (8 x 1, add ea time) NO MISSES *make smart we...