Thurs 11/16/17

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

A. Run/Bike/Row

B. Couch Stretch/ FR Stretch

C. TABATA:

-Wall Sit

-Push-up Shoulder Taps

D. 2x: 8 Burpees, 8 Hollow Rocks, 6 FS, 6 Bent Over Rows

Weightlifting

Front Squat

1 RM

Metcon

Metcon (AMRAP – Reps)

AMRAP in 4:

burpees to a target

REST2:00

AMRAP in 3:

S2OH (95/65)

REST 1:00

ARAMP in 2:

Abmat situps