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