2019

2019 Spring Strength Cycle May

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Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU 10 (No Measure)

a) 2:00 jump rope

b) Line Drills:

Lunge, Bear Crawl, Inch Worm, Karaoke , Karaoke, Broad Jump

Strength

Tempo Back Squat: 30×0 (5×3 *Starting at 70-75%)

3s count down

Metcon

Metcon (Calories)

Conditioning

3 mins row/bike for cals

*Rest 3 mins

2 mins row/bike for cals

*Rest 2 mins

1 min row/bike for cals

*each row/bike all out sprints

*score = total cals across all

Summer Shred Check Out

Metcon (No Measure)

20-15-10-5

Front + Lateral Shoulder Raises

*2 D+B Heavy Farmers Carry Between Sets