Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Author archive: admin
18
03
2020

Mar ’20

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 Strength Metcon (No Measure) 3 Sets Double DB Curl DB Tricep Extension 3 Sets 6 – 8 chin ups 8 – 10 narrow grip BB sku...

18
03
2020

Mar ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up OH Warm-up (No Measure) A. TABATA: Plank + PVC Passthroughs B. Roll Shoulders C. 2x:75 Jump Rope, 10 press (45/35), 10 RDL, 10 Hollow Rocks Weightlifting Split Jerk (every :75 x 10, 2 @ 75%) Metcon Metcon (Time) For Time: 18-15-12-9-6-3 DB PP (50/35) B...

17
03
2020

Mar ’20

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up Back Squat Warm-up (No Measure) A. 3:00 min aerobic B. Hip Opener/ Calf Rolling C. 2x: 20 Air Squats, 15 Hollow Rocks, 10 Ring Rows Strength Back Squat (5, 5, 5) *D+B Offset KB Carry After ea Set Conditioning Metcon (AMRAP – Round...

17
03
2020

Mar ’20

By: admin0

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: 5 Tempo Goblet Squats, 12 KB RDL, 6/6 tempo Glute Bridges (30×0) Weightlifting Front Squat (4,4,4) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 20/14 C...

16
03
2020

Mar ’20

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up Deadlift Warm-up (No Measure) A. TABATA: KB RDL, R Side Plank, Light Russian Swing, L Side Plank (2x through) B. Hammy Stretch C. 2 Rnds: 200m row, 12 GMs, 12 abmats, 6 Push-ups Strength Metcon (No Measure) 3 Sets: 6/6 SL RDL 10/10 Band...