Nov ’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 (4, 4, 4, 4)

*R 2:00

*Build ea set

Metcon

Metcon (No Measure)

EMOM20:

1st: 40s row

2nd: 2 D+B FC

3rd: 40s Bike

4th: 10 DB HPC

5th: 50 DUs