Nov ’18

Angel Oak CrossFit – AO-GO!

Warm-up

A: Warm-up (No Measure)

a) 3:00 aerobic WU

b) banded hamstring

c) 2x: 10 GM, 15 ring rows, 20 abmats

Metcon

B: Metcon (No Measure)

Every 4:00 for 20 min

20s bike/row sprint

10 DB DL

2 D+B Farmer’s Carry

50 jump rope

Cool Down

C: Metcon (No Measure)

easy 500m row/1k bike