Tues 12/12/17 – Bring A Friend Day!
Angel Oak CrossFit – CrossFit
Warm-up
A. : Warm-up (No Measure)
A. Bike/Row/Run
B. TABATA: bottom squat + plank
C. roll hamstrings
D. 2x:
10 passthroughs
10 pvc good mornings
10 air sqats
10 ring rows
Weightlifting
B: Deficit Deadlift (3 reps every 2:00 x 4 *starting at 65 – 70%)
Metcon
C: Metcon (Time)
3 RFT:
2 Road Runs
9 Hang Squat CJ (135/95)
“New Friend Workout”
3 RFT:
2 Road Runs
15 KBS