Spring 18 Strength Week 3

Angel Oak CrossFit – CrossFit

Warm-up

Pistol Progression Warm-up (No Measure)

A. 2:00 Jump Rope

B. Calf Rollout/ Ankle Mobility w/ KB

C. 2x: 10 Russian Squats, 8 Spiderman Lunges, :30 Bottom of Squat Hold

Progression

Pistols (Week 4)

Metcon

Metcon (Time)

Sport/Life/Devel:

4 Sets w/ Increasing Effort:

15 Russian KBS

:30 Hollow Hold

D+B SA OH Carry

Row 60s (must increase effort of each row)

*R:90

Sport: 55/35

Life: 35/26

Devel: 26/18