Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
18
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 Conditioning Metcon (No Measure) EMOM12 1st: 12/10 Cal row 2nd: 6 – 10 burpees R 2:00 EMOM12 1st: 10 Box Jumps 2nd: 10 HKR/Dragon Flys R 2:00 EMOM12 1st: 8...

18
02
2020

Feb ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) 3:00 bike/row, easy *banded Hamstring Stretch *2 min ea shoulder w/lacrosse ball 3X: 10 DL (45/35), 10 push press, 10 hollow rocks“Diane” WU 2 rounds AFAP 7 DL 5 HSPU REST Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155#...

17
02
2020

Feb ’20

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up OH Warm-up (No Measure) A. TABATA: Bar Hang + PVC Passthroughs B. Roll Shoulders C. 2x:75 Jump Rope, 10 press (45/35), 10 RDL, 10 Abmat Strength Shoulder Press (8, 8, 6, 6) *20-40s forward leaning plank after ea Strength Metcon (Weight)...

17
02
2020

Feb ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Snatch Warm-up (No Measure) A. 3:00 bike/row B. Banded Shoulder Opener C. 2X w/pvc: 10 passthroughs, 10 OHS, 10 Snatch Grip Turnovers, 10 Muscle Snatch D. 2X w/bar: 5 BNPP, 5 OHS, 5 Snatch Grip DL Weightlifting Snatch ( every :90 x 6 sets) *3 singles (squa...

16
02
2020

Feb ’20

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up Back Squat Warm-up (No Measure) A. 400m Run B. Hip Opener/ Calf Rolling C. 2x: 20 Air Squats, 15 Hollow Rocks, 10 Ring Rows Strength Back Squat ( 3 x 6) *build *heavier than 2/4 Strength Metcon (Weight) then… 3 Sets: 8 Goblet Squa...