Nov ’20

Angel Oak CrossFit – Group Fitness

Warm-up

Upper Body WU (No Measure)

2x:

50 DUs/ 100 SUs

:20 HS Hold/Downdog

8/8 SA DB Push Press

6 KB DL

8 Russian KBS

6 Goblet Squats

Strength

Seated Press (5 x 5)

*build

Strength

Metcon (No Measure)

3 Sets:

20 alt kneeling DB push press

12 DB pull overs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP14

12 DB Push Ups

10 Renegade Rows (no pu)

12 DB DL

20 DB Walking Lunge