Nov ’19
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. 2 Rnds: 1 Road Run, 12 GMs, 6 Yoga Push-ups
Strength
B: Metcon (No Measure)
4 Sets:
6/6 SL RDL
R: 1:00
12 hip extensions
R: 1:00
8 – 12 plank gliders
Metcon
C: Metcon (3 Rounds for time)
3 Sets, increase pace ea
time:
250m row
15 KBs (70/53)
15 Box Jumps
15 GHD