Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Author archive: admin
03
08
2020

Aug ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) 3:00 bike/row hip opener; banded hamstring 2x: 20 GM, 20 banded pull aparts, 20 air squats, 20s hollow hold Strength Metcon (No Measure) 3 Sets: 10 F/B Monster Walks 10/10 banded clam shells 5 box jump step down Weightlifting Back Squa...

02
08
2020

Aug ’20

By: admin0

Angel Oak CrossFit – Barbell Warm-up Warm-up (No Measure) 3:00 bike/row banded shoulder stretch and roll shoulders 20 passthroughs, 20 GM, 20 Wall Squats, 20 hollow rocks Weightlifting SOTs Press (3, 3, 3, 3, 3) *pvc/empty bar *light builds only Weightlifting Muscle Snatch (5, 5, 3, 3, 3) *sma...

01
08
2020

Aug ’20

By: admin0

Angel Oak CrossFit – Group Fitness Warm-up AOCF WU 5 (No Measure) a) 400m run b) 3 Rnds of “Cindy”3 – 5 min mobility Metcon Metcon (Time) EMOM10: 1st: 2/2 TGU 2nd: 4 Man Makers (50/35) Min 10 – 12 REST Min 12 – 20: AMRAP8 6 DB Step Overs 8 burpees 25 DUs Min 20...

31
07
2020

July ’20

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up AOCF WU 4 (No Measure) a) 500m row/1500m bike b) 30/20/30 c) 3:00 mobility Conditioning Metcon (AMRAP – Rounds and Reps) Conditioning Day Circuit in 26 500m row 25 thrusters (45/35) 25 ring rows 25 straight body reaches

30
07
2020

July ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) 2:00 bike/row roll lats 10 passthroughs, 10 beat swings, 10 GM, 10 hollow rocks Strength Metcon (No Measure) 3 Sets: 10 scap pull ups Accumulate 15+s Parallette hold Gymnastics Metcon (No Measure) Wk 5 Metcon Metcon (AMRAP – Roun...