June ’20

Angel Oak CrossFit – Group Fitness

Warm-up

Warm-up (No Measure)

400m jog

couch stretch/banded shoulder

20 passthroughs, 20 GM, 20 pushups, 20 air squats

Strength

Metcon (No Measure)

3 Sets:

10 scap pull ups

R :30

20 FR Russian Step ups

Metcon

Metcon (No Measure)

EMOM30

1st: 6-10 ring pull ups

2nd: 16 DB reverse lunges off a plate

3rd: 16 alt DB Curls

4th: 12 Dbl KBs

5th: 10/10 DB Oblique crunches