2019 Spring Strength Cycle May
Angel Oak CrossFit – CrossFit
Warm-up
AOCF WU 1 (No Measure)
a) 400m run
b) 4 Rnds:
:15 jumping jack, :15 air squat, :15 mountain climbers, :15 jump squat
Strength
Bench with Chains (5×3 @ 50%)
Metcon
Metcon (Time)
3 RFT
500m row/1500, bike
15 t2b
10 OHS (135/95)
Life: 95/65
Devel: 45/35
Summer Shred Check Out
Metcon (No Measure)
4 Sets:
20 Alt DB Curls into 2 D+B Farmers Carry immediately after Curls
20 Banded Tricep Pulldowns