Sept ’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
*roll calves and shoulders*

Metcon

Summer Detox Workout (Time)

For Time:

400m run

15 KBs (53/35)

10 burpees to a plate (10#)

15 KBs

10 burpees to a plate

15 KBs

400m run

Metcon

Metcon (AMRAP – Reps)

EMOM15

1st: 50 DUs

2nd: 10 C2B/Pull Up*

*choose a number

3rd: 10 BJSD
Mod:

40/30/20 DUs OR 40s practice

pull ups/banded