Angel Oak CrossFit – Strength & Conditioning Warm-up Lower Body WU (No Measure) 3 min Bike/Row/Run + 2x: 10 Leg Swing front/back 10 Leg Swings left/right 5 Inchworms + Push-up 10 hollow rocks 20 walking lunge Strength Metcon (Weight) 4 Sets: FR Step Ups 12 – 16 (total) step ups R 1:...
Angel Oak CrossFit – CrossFit Warm-up AOCF WU 6 (No Measure) 2:00 bike/row banded hamstring stretch 2 Rnds: 10 jumping jacks (4ct) 10 HR Push Ups 10 Hollow Rocks Strength Metcon (No Measure) 2 Sets: 10/10 wall slides 30 paralette hold 10/10 SL glute brides Weightlifting Deadlift (4, 4, 4, 4, 4...
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) Dbl KB DL 5, 5, 5, 5 R :30 8 – 12 plank gliders R 1:00 Strength Metcon (Weight) 3 Sets: D...
Angel Oak CrossFit – CrossFit Warm-up AOCF WU 4 (No Measure) a) 500m row/1500m bike b) 30/20/30 c) 3:00 mobilityroll shoulders Strength Metcon (No Measure) 2 Sets: 10/10 side plank powell raises 10 pull aparts 20s FLR Weightlifting Push Jerk (10-8-6-4-2) *build ea set *10 – 12 min to wor...
Angel Oak CrossFit – Strength & Conditioning Warm-up Shoulder Press Warm-up (No Measure) A. 200 SUs B. Shoulder Roll C. 20 Pass Thrus, 10 Empty Bar/PVC Press, 20 Abmat Sit-ups Strength Shoulder Press (3, 3, 3, 3, 3) *build Strength Metcon (No Measure) 2 Sets: 20 alt DB Push Press 20 bande...