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