Nov. ’18

Angel Oak CrossFit – AO-GO!

Warm-up

A: Warm-up (No Measure)

a) 2:00 bike/run/row

b) roll quads, banded hamstring

c) TABATA: lunges, R plank, ring rows, L plank

Metcon

B: Metcon (No Measure)

Every 4:00 x 5

40s Bike/Row SPRINT

20 walking lunges

20 abmat situps

10 push ups

Cool Down

C: Metcon (No Measure)

a) 2 road walks

b) roll quads + pecs