Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
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26
11
2017

11/29/17

Angel Oak CrossFit – CrossFit   Warm-up Warm-up (No Measure) A. TABATA: Pass Thrus, Push-up Shoulder Taps B. Roll Shoulders C. 3x: 8 Step Ups, :30 Hollow Hold, 6 Push Press Weightlifting Pause Push Jerk (1 RM)...

21
11
2017

Roadmap: Navigating the Holidays

Roadmap: Navigating the Holidays   Your 4-step guide to surviving the holidays and staying on track!   The holiday season is here, whether we are ready for it or not! It’s the season of relaxation and rechargin...

19
04
2021

April ’21

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...

19
04
2021

April ’21

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...

18
04
2021

April ’21

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...

17
04
2021

April ’21

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 Met...

16
04
2021

April ’21

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...

16
04
2021

April ’21

Angel Oak CrossFit – CrossFit Warm-up Shoulder Press Warm-up (No Measure) A. 2:00 bike/row B. Shoulder Roll C. 20 Pass Thrus, 10 Empty Bar/PVC Press, 20 Abmat Sit-ups, 20 pull aparts Strength Metcon (No Measure) 2...

15
04
2021

April ’21

Angel Oak CrossFit – Strength & Conditioning Warm-up Back Squat Warm-up (No Measure) A. 2:00 min aerobic B.Hip Opener/ Calf Rolling C. 2x: 20 Air Squats, 20 pull aparts, 40s hollow hold D. 2x: 10/10 banded cla...

15
04
2021

April ’21

Angel Oak CrossFit – CrossFit Warm-up Lower Body WU (No Measure) 3 min Bike/Row/Run + 2x: 10 Leg Swing front/back 10 Leg Swings left/right 10 PVC GM 10 walking lunge 20s plank from forearms *3:00 mobility*couch str...