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