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