2018 Summer Oly Focus WK 2
Angel Oak CrossFit – CrossFit
Warm-up
A: Warm-up (No Measure)
a) 2min bike/row/run
b) Roll out Lats + Calves
c)2x: 10 beat swings, 10 abmat sit ups, 20s hs hold, 10 jumping air squats
Gymnastics
B: Pull Up + C2B + T2B
every 2:00 x 4 sets
Sport:
5 pull ups + 5 C2B + 5 T2B
Life: 5 pull up + 5 T2B
Devel: :20 bar hang + 5
banded pull ups + 5 hanging
knee raises
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP10
Sport
2-4-6 etc strict HSPU
*30 DUs after ea set
Life: kipping HSPU
Devel: piked PU + SU