Angel Oak CrossFit – Strength & Conditioning Warm-up Front Squat Warm-up (No Measure) A. 2:00 Bike/Row B. Hip Opener/ Front Rack Opener C. 2x: 15 banded pull aparts, 5 Tempo Goblet Squats, 12 KB RDL, 6/6 tempo Glute Bridges(30×0), 10 F/B Monster Walks, 10 Lat Monster Walks Strength F...
Angel Oak CrossFit – CrossFit Warm-up Front Squat Warm-up (No Measure) A. 2:00 Bike/Row B. Hip Opener/ Front Rack Opener C. 2x: 15 banded pull aparts, 5 Tempo Goblet Squats, 12 KB RDL, 6/6 tempo Glute Bridges(30×0), 10 F/B Monster Walks, 10 Lat Monster Walks Weightlifting Front Squat (10,...
Angel Oak CrossFit – Barbell Warm-up Snatch Warm-up (No Measure) A. 3:00 bike/row B. Banded Shoulder Stretch C. 2x: 10/10 OH banded shoulder openers + 8 seated wall slides D. 1x: 10 Snatch Grip DL, 5 Muscle Snatch from Pos 2, 10 OHS, 40s hollow hold Weightlifting Drop Snatch (3 reps x 5 ) *2...
Angel Oak CrossFit – CrossFit Warm-up Clean Warm-up (No Measure) A. 2:00 bike/row B. Hamstring and FR stretch C. 2x: 5 Hang Muscle Clean, 5 FSQ, 5, Push Jerks, 5 RDL, 30s hollow hold D. Position work with Coach Metcon Metcon (Time) EMOM20: Min 1: 2 squats cleans (185/125) Min 2: 10 burpee over...
Angel Oak CrossFit – Strength & Conditioning Warm-up Upper Body WU (No Measure) 2x: 50 DUs/ 100 SUs 20 pull aparts 10 passthroughs :20 HS Hold/Downdog 8/8 SA DB Push Press 20 AS Strength Metcon (Weight) 4 Sets: 20 Alt DB Hammer Curl R :30 15 Banded Tricep Pulldowns R :30 12 DB Lat Raises...