Spring 18 Strength Week 6

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. 1 Road Run, 12 GMs, 6 Yoga Push-ups

D. Deadlift Prep (See Whiteboard)

Strength

Deadlift (Speed- 6×2 @ 55-60%)

Metcon

Metcon (Time)

Sport/Life:

For Time:

1k Row/2.5k Bike

then..

21-15-9

KBS (53/35)

BJO (24/20)

Devel: 600m row/1.5 Bike, step ups