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