Angel Oak CrossFit – Group Fitness Warm-up AOCF WU 6 (No Measure) 2:00 bike/row 30/20/30 2 Rnds: 10 jumping jacks (4ct) 10 HR Push Ups 10 Hollow Rocks Metcon Metcon (AMRAP – Rounds and Reps) AMRAP20 10/10 SA DB Thrusters (50/35) 20 T2B *start every min w/25 DUsMod: Choose weight HKR/Drag...
Angel Oak CrossFit – Strength & Conditioning Warm-up OH Warm-up (No Measure) A. TABATA: Plank + PVC Passthroughs B. Roll Shoulders C. 2x: 50 Jump Rope, 8/8 SA DB Press (light), 10 goblet squats, 10 Hollow Rocks Strength Shoulder Press (4 x 5 Press ….) … immediately into 10 LIG...
Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m run roll shoulders, banded shoulder stretch 20 passthroughs, 20 GM, 20 pull aparts, 20 hollow rocks Strength Metcon (No Measure) 2 Sets: 10/10 banded shoulder opener 10/10 OH banded shoulder 8 seated wall slides Weightlifting Shou...
Angel Oak CrossFit – Strength & Conditioning Warm-up Deadlift Warm-up (No Measure) A. 2:00 Row B. Hammy Stretch C. 2 Rnds: 10 pull aparts, 12 GMs, 12 abmats, 6 Push-ups Strength Metcon (Weight) 3 Sets: 10/10 side plank banded clam shells 10 Seated GM Strength Metcon (No Measure) 3 Sets: 1...
Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) 3:00 bike/row 4:00 mobility 2X: 20 passthroughs, 20 GM, 20 walking lunges, 20 abmats Strength Metcon (Weight) 4 Sets: 20 hammer curls 10 barbell glute bridge 3s at top 15 GHD OR 30 straight body reaches Metcon Metcon (AMRAP – Rou...