Sept ’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

Weightlifting

B: Deadlift ( 6 x 3)

*nothing grindy

*3 weights only

Metcon

C: Metcon (No Measure)

EMOM5:

8 WB + 10 abmat

EMOM5:

5 burpee pull up + 15 air squats

*Mod: burpee to a plate

EMOM5:

1 Road Run