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

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP30

500m row

5 Wall Walks

15 DB FSQ

5 Rope Climbs

20/14 cal bike

Cool Down

C: Metcon (No Measure)

MOBILITY! Stay and Mobilize for 10 min:

roll shoulders/lats

roll calves/quads/back

banded hammies/shoulders