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