Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
24
03
2020

Mar ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up AOCF WU 4 (No Measure) a) 500m row/1500m bike b) 30/20/30 c) 5:00 mobility Gymnastics Metcon (No Measure) DU Progression Wk 4 Metcon Metcon (Time) 3 RFT: 500m row 30 Air Squats 40 DB Snatch (50/35)**sub 1k bike Home Workout Modification Metcon (No Measure)...

23
03
2020

Mar ’20

By: admin0

Angel Oak CrossFit – Strength & Conditioning 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 (No Measure) 4 Sets: 1+1+2 DB Bench Press x 8 reps 5 sPull Up...

23
03
2020

Mar ’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 Weightlifting Close Grip Bench Press (1 x 1) 15 min build to a heavy single Metcon Metcon (AMRAP...

22
03
2020

Mar ’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 (No Measure) 4 Sets: 10 Supine Grip Bent Over Rows w/ 2s pause at top 15 OH banded tricep extensions 10/10 isometric curls *one at 90, one workin...

22
03
2020

Mar ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m jog Roll Calves 2x: 20 air squats, 15 abmats, 10 push ups Metcon 1-Mile Run (Time) Max Effort 1-Mile Run Strength Metcon (Weight) REST 7 – 10 min 3 – 4 Sets 10 banded pull aparts 12 – 16 FR BB Step Ups/Goblet Ste...