Aug ’19

Angel Oak CrossFit – CrossFit

Warm-up

A: AOCF WU 4 (No Measure)

a) 500m row/1500m bike/400m Run

b) 30/20/30
*Roll Pecs/Biceps/triceps

Strength

B: Metcon (Weight)

4 Sets NFT

8 – 10 Incline DB Bench Press

*R: 1:00

3 Press

*R: 1:30
*Mod weight for press

*same/similar weight for all

Metcon

C: 1-Mile Run (Time)

Max Effort 1-Mile Run
Rest 3:00, then…

3 RFT

20 reverse lunges

20 push ups

20 abmat situps