Week 1- Deadlift
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