Dec ’19

Angel Oak CrossFit – CrossFit

Warm-up

Deadlift Warm-up (No Measure)

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

B. Hammy Stretch

C. 2 Rnds: 1 Road Run, 12 GMs, 6 Yoga Push-ups

Weightlifting

Deadlift (5-4-3-2-1)

*Rest 2:00

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

4 DL @ 85% of above

8 Burpees over the Bar

12 abmat