Sept ’19

Angel Oak CrossFit – AO-GO!

Warm-up

Warm-up (No Measure)

3:00 bike/row

couch stretch + shoulder rolling

2x: 10 passthroughs, 10 GM, 10 air squats, 10 hollow rocks

Metcon

Metcon (Time)

2 Rounds:

600m run

40 reverse lunges off a plate

*R: 2:00

2 Rounds:

400m row

30 abmat sit ups

*R: 2:00

2 Rounds:

20 cal AB

20 ring push ups