Angel Oak CrossFit – CrossFit Warm-up Clean Warm-up (No Measure) A. 2:00 bike/row B. Hamstring and FR stretch C. 2x:10 banded pull aparts, 5 Hang Muscle Clean, 5 FSQ, 5, Push Jerks, 5 RDL, 30s hollow hold Strength Metcon (No Measure) 2 Sets: 5/5 SL RDL (BW) 5 Tall Cleans 5 seated Box Jumps Wei...
Angel Oak CrossFit – Strength & Conditioning Warm-up OH Warm-up (No Measure) A. 2:00 aerobic B. Roll Shoulders C. 2x: 10 passthroughs, 10 GM, 8/8 SA DB Press (light), 10 goblet squats, 10 Hollow Rocks Strength Metcon (Weight) Press + Push Press 2+3 reps x 5 sets Rest 1 – 2 build Con...
Angel Oak CrossFit – CrossFit Warm-up Pulling Warm-up (No Measure) A. 2:00 bike/row/jump B. Lat Stretch/ Pec Roll C. TABATA: Beat Swings, Push-up Shoulder Taps, Ring Rows, Russian KBS Repeat TABATA Gymnastics Pull-up Progression Volume 2 (Wk 3) Metcon Metcon (Time) 4 RFT 5 Rope Climbs 15 PSn (...
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 (Weight) Incline DB Bench Press 12, 12, 12 R 1 – 2 Stre...
Angel Oak CrossFit – CrossFit 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 Strength Metcon (No Measure) 2 Sets: 10 Monster Walks all directions 5 empty bar squats @ 52×1 30s FLR Weightlifting B...