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