Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
09
11
2018

Nov ’18

By admin 0

Angel Oak CrossFit – AO-GO!

Warm-up

A: Warm-up (No Measure)

a) TABATA: down dog + hollow hold

b) couch stretch + banded shoulders

c) 2x: 10 PVC GM, 10 hollow rocks, 10 reverse lunges

Metcon

B: Metcon (No Measure)

Part A:

Min 0 – 8

5 burpees

7 air squats

9 abmat sit ups

Min 8 – 10: REST

Min 10 – 13:

Max Cal Bike/Row

Min 13 – 15: REST

Min 15 – 25

2 Road Runs

12 Ring Rows

24 Reverse Lunges

Min 25 – 27: REST

Min 27 – 30:

Max Cal Bike/Row

*opposite from above

author: admin

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