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