Feb ’19

Angel Oak CrossFit – AO-GO!

Warm-up

A: Warm-up (No Measure)

a) 3:00 bike/row

b) Mobilize for 4 min

c) AMRAP4: 10 air squats, 10 ring rows, 10 abmat, 5 push ups

Metcon

B: Metcon (No Measure)

Every 2 minutes for 30 minutes

Station 1 – 300 Meter Row

Station 2 – 25 Wall Balls

Station 3 – 15 RKBs (Heavy)

Station 4 – 15 Dragon Flys

Station 5 – 10 Renegade Rows

(Push-Up, Row Left, Push-Up, Row Right = 1 rep)