Spring 18 Strength Week 3

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

A. 1 Road Run + 10 No Jump Burpees

B. Shoulder Roll

C. 2x: 5 Strict Pull-ups, 30 SUs, 10 Hollow Rocks, :15 HS Hold

Gymnastics

Metcon (No Measure)

Sport:

Every 2:00 x 3 Rounds:

Station 1: 3-5 MUs

Station 2: 25ft HS Walk

Station 3: 15 GHDSUs

Life:

Station 1: 8 Pull-ups + 8 Dips

Station 2: 12 Wall Walk Shoulder Taps

Station 3: 15 Medball Sit-ups

Devel:

Station 1: 8 Ring Rows + 4 Dips

Station 2: :20-:30 HS Hold

Station 3: 10 Dragon Flys

Metcon

Metcon (Time)

Sport:

For Time:

30-20-10

S2OH (95/65)

60-40-20:

DUs

Life: 75/55, DUs

Devel: 45/35, SUs x 2