Angel Oak CrossFit – Barbell Warm-up A: Clean Warm-up (No Measure) A. 500m row/1.2k bike B. FR Stretch + Hamstrings C. 2x: 5 Muscle Clean Pos 2, 10 FSQ, 10 RDL, 10 Hollow Rocks D. Clean Warm Up Weightlifting A: Clean Complex (B) (6 x 2) Low Hang Clean + Split Jerk + Behind the Neck Split Jerk...
Angel Oak CrossFit – Strength & Conditioning Warm-up A: General Aerobic WU (No Measure) 2 Rounds @ Warm-up Pace: 200m Row/ 400m Bike 15 Hollow Rocks 15 PVC GMs 5 Strict Pull-ups/Ring Rows 10 Push-ups 10 Rev Lunges w/ Stretch 20 Band Pull Aparts 10 PVC OHS Conditioning B: Metcon (No Measur...
Angel Oak CrossFit – CrossFit Warm-up A: General Aerobic WU (No Measure) 2 Rounds @ Warm-up Pace: 200m Row/ 400m Bike 15 Hollow Rocks 15 PVC GMs 5 Strict Pull-ups/Ring Rows 10 Push-ups 10 Rev Lunges w/ Stretch 20 Band Pull Aparts 10 PVC OHS Conditioning B: Metcon (No Measure) 5 Sets for Qualit...
Angel Oak CrossFit – Strength & Conditioning Warm-up A: Lower Body WU (No Measure) 5min Bike/Row/Run + 2x: 10 Leg Swing front/back 10 Leg Swings left/right 5 Inchworms + Push-up 10 hollow rocks 20 walking lungebanded hamstring Strength B: Metcon (Weight) 4 sets: 6/6 BSS (31×1) 8...
Angel Oak CrossFit – CrossFit Warm-up A: OH Warm-up (No Measure) A. TABATA: Bar Hang + PVC Passthroughs B. Roll Shoulders C. 2x: Road Run, 10 press (45/35), 10 RDL, 10 Abmat Weightlifting B: Split Jerk (3-3-3-2-2-2-1-1-1) *REST b/t sets *build to a heavy single Metcon C: Metcon (Time) 10-9-8-...