Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
12
02
2020

Feb ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up HS Walk Progression Warm-up (No Measure) A. 2:00 Jump Rope B. Roll Shoulders + Triceps C. 2x: 10 Pass Thrus, :20 HS Hold, 10 Push-ups, 10 hollow rocks Gymnastics HSPU/Walk Progression (Test Out or Try Something New!) Metcon Metcon (Weight) EMOM5 5 DL + 5 B...

11
02
2020

Feb ’20

By: admin0

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: 5 Tempo Goblet Squats, 12 KB RDL, 6/6 tempo Glute Bridges (30×0) Strength Front Squat (8,8,8,8) *build *Rest :90 Strength Metcon (Weight) 2 S...

11
02
2020

Feb ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Bench Press Warm-up (No Measure) A. 2:00 Aerobic Warm-up B. Pec Roll/ Banded Shoulder Stretch C. 2x: 20 Plank Shoulder Taps, 10 Pass Thrus, 10 Push-ups, 10 GM Strength Metcon (Weight) 4 Sets: 10 Incline DB Bench Press (2121) R 1:00 3 weighted Pull Ups (30...

10
02
2020

Feb ’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) 5:00 mobility Strength Metcon (Weight) 3 Sets: 8/8 SA DB Row 10 DB Pull Overs 3 Sets: 8 Pull Ups (banded) 10 (weighted) Back Extensions Conditioning Metcon (Weight) AMRAP2 x 5...

10
02
2020

Feb ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) 2:00 bike/row Banded Hamstring Stretch 2 X: 10 BB GM, 30s Hollow Hold, 20 Ring Rows Strength Romainan Deadlift (8, 8, 8, 8) *21×1 *challenging/build immediately into… *D+B Sandbag/Farmer’s Carry + 20s Hold Metcon Metco...