2018

Week 1- Deadlift

By admin 0

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 (3×8 @ 65-70% *R2-3:00)

Metcon

Metcon (AMRAP – Rounds and Reps)

Sport

17mins of Movement:

250m Row (@ 15s slower than 500m avg)

6 Strict HSPUs

10 DB FS (55/35)

20m DB Farmers Carry

Life

6 Kipping HSPUs, 35/26 KBs

Devel

6 Pike Push-up, choose weight for DBs