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