Spring 18 Strength Wk 2

Angel Oak CrossFit – CrossFit

Warm-up

A: 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

B: Pistols (Wk 3)

Metcon

C: Metcon (3 Rounds for time)

Sport

3 Rounds w/ 3 min rest:

15-12-9

Burpees Over Bar

Hang Power Clean (135/95)

Life: 95/65

Devel: 45/35