2019 Spring Strength Cycle April

Angel Oak CrossFit – CrossFit

Warm-up

A: Deadlift Warm-up (No Measure)

A. TABATAx2: KB RDL, R Side Plank, Light Russian Swing, L Side Plank

B. Hammy Stretch

C. 1 Road Run, 12 GMs, 6 Yoga Push-ups

D. Deadlift Prep (See Whiteboard)

Strength

B: Deadlift (1 RM; 20 min to build)

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP11:

20′ SA OH DB Lunge

10 T2B

20′ SA OH DB Lunge

20 Abmat

Summer Shred Check Out

D: Metcon (No Measure)

3 Sets

12 – 15 banded pull downs

12 Fr/La Raises

30s Hollow Hold