Oct ’20

Angel Oak CrossFit – Group Fitness

Warm-up

AOCF WU (No Measure)

2:00 bike/row

*mobility*

20 passthroughs, 20 GM, 20 pull aparts, 5/5 WGS, 20 air squats, 10 hollow rocks
5:00 Mobility!! Hit what hurts!

Metcon

Metcon (Weight)

every 5:00 x 5

300m row

12 DB OH lunge (6/6) (50/35)

10 BJO

8 HSPU
Mod:

*150m row

*choose weight/goblet lunge

*step overs

*4/4 DB Push Press