Jan ’21

Angel Oak CrossFit – Group Fitness

Warm-up

Pulling Warm-up (No Measure)

A. 2:00 bike/row/jump

B. Lat Stretch/ Pec Roll

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

Repeat TABATA

Gymnastics

Pull-up Progression Volume 2 (Wk 4)

Metcon

Metcon (2 Rounds for reps)

Option 1. AB Sprints!

10s ALL OUT x 5

rest 2:00

Rest 5:00

Repeat

Metcon

Metcon (7 Rounds for time)

Option 2. Row Repeats

300m @ 70% pace x 7

R 2:00