Nov ’20
Angel Oak CrossFit – Group Fitness
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
Weightlifting
Shoulder Press (5, 4, 3, 2)
Strength
Metcon (Weight)
3 Sets:
10/10 Filly Press
R 1:00
Conditioning
Metcon (Weight)
1:00 Stations! x 3
1st: WB
2nd: SDLHP (75/55)
3rd: abmats
4th: S2OH (75/55)
5th: bike/row
6th: REST
