2019 Spring Strength Cycle April
Angel Oak CrossFit – CrossFit
Warm-up
A: AOCF WU 6 (No Measure)
a) 30/20/30
b) 4 Rnds:
10 jumping jacks (4ct)
10 HR Push Ups
10 Hollow Rocks
Weightlifting
B: Power Snatch + Hang Power Snatch (every :90 x 6 sets)
Metcon
C: Metcon (6 Rounds for reps)
1:00 on/1:00 off x 6 Sets
*Bike/Row/DUs twice ea
Bike: 6/4 Cal
Row: 8/6
DUs: 25
**Max WB in remaining time**
Summer Shred Check Out
D: Metcon (No Measure)
Ab Tabata:
-Straight Body Reaches
-Flutter Kicks