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