Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Archive for category: WOD
21
02
2020

Feb ’20

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up Lower Body WU (No Measure) 3 min Bike/Row/Run + 2x: 10 Leg Swing front/back 10 Leg Swings left/right 5 Inchworms + Push-up 10 hollow rocks 20 walking lunge Strength Metcon (No Measure) 4 Sets: 12 Med Ball Step Ups 10/10 Kickbacks 12 Coa...

20
02
2020

Feb ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up OH Warm-up (No Measure) A. TABATA: Bar Hang + PVC Passthroughs B. Roll Shoulders C. 2x:75 Jump Rope, 10 press (45/35), 10 RDL, 10 Abmat Weightlifting Split Jerk (EMOM10) 2 @ 65% *perfect form* Metcon Metcon (Time) 4 RFT (15 min TC) 20/16 Cal Row 10 Thr...

20
02
2020

Feb ’20

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up AOCF WU 1 (No Measure) a) 400m run b) 2 Rnds: :15 jumping jack, :15 air squat, :15 mountain climbers, :15 jump squat c) roll calves, t-spine Strength Metcon (Weight) 4 Sets: 10 Underhand Grip Bent Over Rows *2s pause at top 10 pull ups/...

19
02
2020

Feb ’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 ( 3, 3, 3, 3, 3) *13×1 *heavier than 2/3/2020 Metcon Me...

19
02
2020

Feb ’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 Floor Press (4 x 5) *build *6-12 plank gliders after ea Strength Met...