Oct ’20

Angel Oak CrossFit – Group Fitness

Warm-up

AOCF WU 6 (No Measure)

2:00 bike/row

roll shoulders

2 Rnds:

10 jumping jacks (4ct)

10 HR Push Ups

10 Hollow Rocks

Strength

Metcon (Weight)

4 Sets for Quality:

3/3 Turkish Get Ups

10 – 15 GHD

20 – 40s Ring Plank
TGU: make as challenging as you’d like!

25 abmats

Metcon

Metcon (Weight)

EMOM16

1st: 10 BSQ (155/105)

2nd: 50 DUs

3rd: 10 S2OH

4th: 10 sPU/banded

Mod: 135/95, choose weight

20 – 50 DUs/40s practice
*BSQ pulled from the ground