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