Nov ’19

Angel Oak CrossFit – CrossFit

Warm-up

A: AOCF WU 2 (No Measure)

a) 2:00 bike/row

b) 2 Rnds:

20 walking lunge, 5 inchworm, 10 HR push ups, 15 abmats
*Roll Calves + Quads

*Couch Stretch

Strength

B: Metcon (Weight)

4 Sets

FR BB Step Ups x 10 – 12

*challenging weight!

R: 1:00

6 – 8 Ring Push Ups/Push Ups

Metcon

C: Metcon (3 Rounds for time)

3 Sets:

400m row/900m bike

20 thrsuters (95/65)

10 burpees over the bar

R: 2:00

Mod: empty bar