2018 Summer Oly Focus Wk 1

Angel Oak CrossFit – CrossFit

Warm-up

Muscle Up Progression Warm-up (No Measure)

A. 400m Row/ 0.8K Bike

B. Lat Stretch/ Pec Roll

C. TABATAx2: Beat Swings, Push-up Shoulder Taps, Ring Rows, Russian KBS

Gymnastics

Muscle-ups

Test out!!

Metcon

Metcon (No Measure)

Sport/Life

EMOM15:

1. 6 Burpee Box Jump Overs (24/20)

2. 10 T2B

3. 12 Cal Row/ 10 Cal Bike

Devel: 10 HKR/K2E, :30 bike/row