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