July ’19

Angel Oak CrossFit – CrossFit

Warm-up

A: AOCF WU 1 (No Measure)

a) 400m run

b) 4 Rnds:

:15 jumping jack, :15 air squat, :15 mountain climbers, :15 jump squat

Gymnastics

B: Metcon (No Measure)

EMOM8

1st: 10/8 bike cals or 12/10 row

2nd: 10 t2b

Life: 5 – 8 t2b

Devel: 5 – 8 HKR
*OR 1 Road Run

Metcon

C: Metcon (Time)

For Time:

18-15-12-9-6-3

DB DL

Box Jump Over

Devel: step overs, choose weight

Cool Down

Metcon (No Measure)

Roll Calves

Roll/Stretch Hamstrings