Nov ’18

Angel Oak CrossFit – AO-GO!

Warm-up

A: Warm-up (No Measure)

a) TABATA: plank + hollow hold

b) 400m run + 10 leg swings + 10 passthroughs + 10 push ups + 10 abmats

c)roll calves

Metcon

B: Metcon (Time)

3 RFT

400m run

30 KB swings

25 box jumps

20 push ups

Cool Down

C: Metcon (No Measure)

2 Road Walks

roll shoulders and calves as needed