2019

Jan ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

A. 2:00 Bike/Row/Run/Jump Rope

B. Shoulder Roll/Lat Stretch

C. TABATAx2: Beat Swing, KB Swing

D. Bar MU Warm-up

*If BMUs…

2 Rounds:

5 Kipping C2B Pull-ups

3 Ring Dips

then, accumulate 4 BMUs

*No BMUs…

3 Rounds:

5 Kipping/ C2B Pull-ups

5 Banded Dips

+

Barbell WU

Metcon

Metcon (Time)

The Ocho Chipper

Sport

For Time:

15/10 Bar MUs

30 Hang Power Cleans (135/95)

30 HSPUs

30 Front Squats

30 T2B

30 S2OH

Life: 30/20 Pull-ups, 105/75

Devel: 30/20 Jumping Pull-ups, Push-ups, Sit-ups, Empty Barbell