Angel Oak CrossFit – Strength & Conditioning Warm-up OH Warm-up (No Measure) A. TABATA: Plank + PVC Passthroughs B. Roll Shoulders C. 2x: 50 Jump Rope, 8/8 SA DB Press (light), 10 goblet squats, 10 Hollow Rocks Strength Seated Press (4 x 5) add weight ea set Strength Metcon (Weight) 3 Set...
Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) 2:00 bike/row roll shoulders 2x: 10 passthroughs, 10 GM, 10 wall squats, 20s hollow hold Strength Metcon (No Measure) 2X: 10 OH banded shoulder openers 5 BNPP 5 Drop Snatch Weightlifting Snatch (See below…) every :75 x 3 HHS x 3...
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) 3 Sets: 10 tempo DB Floor Press (2121) 8/8 SA DB Row...
Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) 2:00 bike/row hip opener/hamstring stretch 20 pull aparts, 20 GM, 20 air squats, 20s hollow hold Strength Metcon (No Measure) 2X: 10 Banded (Knee) Glute Bridge 10 Bird Dogs 10/10 banded clam shells Weightlifting Back Squat (2, 2, 2, 2,...
Angel Oak CrossFit – Strength & Conditioning Warm-up Back Squat Warm-up (No Measure) A. 2:00 min aerobic B. Hip Opener/ Calf Rolling C. 2x: 20 Air Squats, 15 Hollow Rocks, 10 Ring Rows Strength Back Squat (4 x 8) add weight ea set Strength Reverse Lunge from a Plate (2 x 10, barbell in ba...