Dec ’18

Angel Oak CrossFit – AO-GO!

Warm-up

A: Warm-up (No Measure)

500m row/1k bike

*MOBILITY – hit what hurts!

2 Rnds: 20 walking lunges, 15 abmats, 10 push ups

Metcon

B: Metcon (No Measure)

For 12 Min, Ascending Ladder

2-4-6-8….

Burpees to a plate

OH Plate Lunges

Plate to OH

REST 5 MIN

21-18-15-12-9-6-3

WB

Abmats

Cool Down

C: Metcon (No Measure)

400m Walk