Tuesday 12/18
Angel Oak CrossFit – CrossFit
Warm-up
2019 Open Prep- Lower Body WU (No Measure)
5min Bike/Row/Run
+
2x:
10 Leg Swing front/back
10 Leg Swings left/right
5 Inchworms to Push-up
20 Push-up Shoulder Taps
10 Spider Man Lunges
Strength
Deadlift (5×5 )
*build to a heavy set of 5
*no more than 5 – 10s b/t reps
Metcon
Metcon (Time)
Sport/Life
3 RFT
15/12 Bike Cals
21 SDLHP (75/55)
12 Burpees over the Bar
Devel: 45/35