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