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