Sept ’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

Gymnastics

HSPU/Walk Progression (Wk 4)

Metcon

Metcon (Weight)

EMOM20

1st: 50 DUs

2nd:5 DL (275/185)

3rd: 20 walking lunges

4th: 8/8 KbB/DB PP(53/35)

5th: 5 gym runs
Mod:

10 – 25 DUs/70 SU

DL – choose Mod weight

KB/DB – choose weight