July ’19
Angel Oak CrossFit – CrossFit Warm-up A: AOCF WU 6 (No Measure) a) 30/20/30 b) 2 Rnds: 10 jumping jacks (4ct) 10 HR Push Ups 10 Hollow Rocksbanded shoulder stretch hip opener Weightlifting B: Tempo Front Squat (5 x 4, *start b/t 55 – 65%) 30×0gently building Metcon C: Metcon (3...
July ’19
Angel Oak CrossFit – Strength & Conditioning Warm-up A: AOCF WU 6 (No Measure) a) 30/20/30 b) 2 Rnds: 10 jumping jacks (4ct) 10 HR Push Ups 10 Hollow Rocks Strength B: Metcon (No Measure) EMOM10: 1st min: 8 tempo Goblet Squats (3 count down) 2nd min: 8 KB DL into 8 RKB swings Conditioning...
July ’19
Angel Oak CrossFit – CrossFit Warm-up A: AOCF WU 4 (No Measure) a) 500m row/1500m bike/400m Run b) 30/20/30 Strength B: Metcon (Weight) 4 Sets for Quality: 12 Weighted Step Ups *R 1:00 6/6 Seated tempo DB Press (2121) *R :90*Quality* choose a weight that you can use for ALL sets; Metcon C: Met...
July ’19
Angel Oak CrossFit – Strength & Conditioning Warm-up A: Bench Press Warm-up (No Measure) A. 2:00 Aerobic Warm-up B. Pec Roll/ Banded Shoulder Stretch C. 2x: 20 Push-up Shoulder Taps, 10 Pass Thrus, 10 GMs, 5 Push-ups Strength B: Metcon (No Measure) 4 Sets for Quality 10-12 DB Bench Press:...