Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Author archive: admin
04
12
2019

Dec ’19

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up AOCF WU 3 (No Measure) a) 2 Road Runs b) ROLL Shoulders/Pecs c) 2 Rnds: 15 HR Push Ups 15 Abmat 15 PVC GM Conditioning Metcon (No Measure) 2 Rounds: 600m run 40 reverse lunges off a plate *R: 2:00 2 Rounds: 400m row 30 abmat sit ups *R:...

04
12
2019

Dec ’19

By: admin0

Angel Oak CrossFit – CrossFit Warm-up AOCF WU 6 (No Measure) a) 30/20/30 b) 2 Rnds: 10 jumping jacks (4ct) 10 HR Push Ups 10 Hollow Rocksstretch/roll hammies Strength Metcon (Weight) 4 Sets: 10 Weighted GM R 1:00 8 KB FR Squats (31×1) R 1:30 Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Deadl...

03
12
2019

Dec ’19

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up 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 Strength Metcon (No Measure) 3 Sets: MR pull up R: 1:00 8 – 12 plyo p...

03
12
2019

Dec ’19

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 – 3 min aerobic *Roll Lats/Shoulders 2x: 10 passthroughs, 20 air squats, 10 beat swings, 20 abmats Gymnastics Metcon (No Measure) Pull Up Progression Wk 4 Metcon Metcon (Weight) EMOM 20 1st: CJ @ 80+% 2nd: 1 Road Run

02
12
2019

Dec ’19

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up AOCF WU 4 (No Measure) a) 500m row/1500m bike/400m Run b) 30/20/30 c) 5:00 mobility Strength Box Squat (5, 5, 5, 5, 5) *increase weight Conditioning Metcon (AMRAP – Rounds and Reps) Circuit in 12 8 DB PP 8 DB Box Overs 50 Jump Rop...