Oly Cycle Summer ’18
Angel Oak CrossFit – CrossFit
Warm-up
A: Warm-up (No Measure)
a) TABATA: Down Dog + Passthroughs
b) Banded Hamstring/shoulder stretch
c) 3x: 150m row, 10 RDL, 20s HS Hold
Metcon
B: “Dirty Diane” (Time)
“Dirty Diane”
21 DL (225/155)
10′ HS Walk
15 DL
15′ HS walk
9 DL
25′
Metcon
B: Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Metcon
C: Metcon (No Measure)
Partner Relay (you go I go)
1. Ball roll down to 5 WBs
2. Ball run down to 10 Ball over shoulder
3. Ball roll down to 5 burpees
4. Ball OH run down to 5 weighted sit-ups
5. Ball crab walk to 5 OH jumping lunges with ball