Angel Oak CrossFit – AO-GO! Warm-up A: Warm-up (No Measure) a) easy 500m row/1k bike b) roll quads + pecs c) 2 Road Runs, 10 push ups, 20 abmats, 10 ring rows Metcon B: Metcon (No Measure) EMOM20: 1st: 8 – 10 Cal Row/6 – 8 Cal Bike 2nd: 8 – 10 burpees over the rower/burpees o...
Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) A. 2:00 Jump Rope B. Lat Roll, Lat Stretch C. 2x: 10 Pass Thrus, 10 Reverse Snow Angels, 10 Scap Pull-ups, :30 Hollow Hold Gymnastics Pull-up Progression Volume 2 (Test Out!) Metcon Metcon (Time) Sport 21-18-15-12-9-6-3 DB thrusters (5...
Angel Oak CrossFit – Barbell Weightlifting A: BNPP + OHS Complex (4 Sets starting at 50% of snatch) 1 BNPP + 3 OHS Weightlifting B: Snatch Balance (6 x 2, starting at 60% of snatch) Weightlifting C: 3 Position Snatch (Floor, Pos. 2, Pos 1: 8×1, starting at 65%) 1 rep from pos...
Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) Partner Warm-up! 4 Rounds Each: P1- 150m Row/ 300m Bike P2- Front Plank then switch, and repeat until 4 times each *P2: Rd 1- Front Plank Rd 2- Air Squats Rd 3- Step-ups Rd 4- Jump Rope + Focused Mobility -calves -quads Metcon Metcon (...