Oct ’19
Angel Oak CrossFit – CrossFit
Warm-up
A: AOCF WU 6 (No Measure)
a) 30/20/30
b) 2 Rnds:
10 jumping jacks (4ct)
10 HR Push Ups
10 Hollow Rocks
*banded hamstring + FR stretch
Metcon
B: Metcon (4 Rounds for reps)
AMRAP4 x 4
P1: 5 Thrusters (115/75#)
P2: 10 KBs (53/35)
*Rest 1:00
Then,
Repeat AMRAP- **P1 and P2 switch movements