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