Dec. ’18

Angel Oak CrossFit – AO-GO!

Warm-up

A: Warm-up (No Measure)

a) 400m run

b) couch stretch + roll calves

c)2x: 10 jumping air squats, 30s plank, 10 toe touches

Metcon

B: Metcon (AMRAP – Reps)

In 18 min:

2k Row

800m Run

MR Burpees (jump to a plate) in remaining time

*burpees = score

Metcon

C: Metcon (No Measure)

5:00 cool down bike/row/walk