Oct ’20

Angel Oak CrossFit – CrossFit

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
hip opener

roll shoulders

Strength

Metcon (No Measure)

2 Sets:

10/10 OH Shoulder Openers

8 wall slides

8 BNPP (pvc/empty bar)

Weightlifting

Overhead Squat (6 x 3)

*build

*we are NOT maxing

*R 1 – 1:30

Metcon

Metcon (Weight)

every 3:00 x 5

14 DB snatch (50/35)

7 BBJO

Mod:

10/5

6/3

*choose weight

step overs