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