Aug ’20
Angel Oak CrossFit – CrossFit
Warm-up
AOCF WU 4 (No Measure)
a) 500m row/1500m bike
b) 30/20/30
c) 3:00 mobility
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*Mod:
choose weight
ring rows
Strength
Metcon (No Measure)
4 Sets:
10/10 DB Front Foot Elevated Squats
10 Cossak Squats
10 Dragon Flys (31×1)