Jan ’21

Angel Oak CrossFit – Group Fitness

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 (No Measure)

2 Sets:

10/10 banded OH shoulder openers

10 seated wall slides

D+B Dbl OH Carry

Weightlifting

Pause Push Press (4, 4, 4, 4, 4)

*2s pause in dip

*build

Metcon

Metcon (AMRAP – Rounds and Reps)

Grinder in 18

20 cals

10 sandbag over the shoulder

5 wall walks

5 Rope Climbs

Mod:

med ball cleans

5 sPU/banded PU