Spring 18 Week 4
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 (3×6 @ 75-78%)
Metcon
Metcon (2 Rounds for reps)
Sport/Life:
AMRAP6:
12 SDLHP (95/65)
12 T2B
12 Lat BJOs
*R3:00, and then…
Repeat
Devel: 45/35, Hanging Knee Raises, Lat Plate Jumps