2019 Spring Strength Cycle April
Angel Oak CrossFit – CrossFit
Warm-up
A: AOCF WU 7 (No Measure)
a) 2:00 bike/row
b) 3 Rnds w/ a light KB
10/10 SA KB Swings
5/5 KB Snatch
5/5 KB thruster
15 Abmat
Strength
B: Tempo Deadlift: 30×0 (5 x 3, starting at 55-60%)
3s count down
Metcon
C: Metcon (No Measure)
6 Sets:
:30 WBs
:30 Box Jump Overs
:30 Ring Plank
*R:90
Summer Shred Check Out
D: Metcon (No Measure)
3 Sets
15 GHD Hip Ext
15 Shrugs w/ Heavy KBs