Jan ’21

Angel Oak CrossFit – CrossFit

Warm-up

Pulling Warm-up (No Measure)

A. 2:00 bike/row/jump

B. Lat Stretch/ Pec Roll

C. TABATA: scap pull ups, hollow hold, plank shoulder taps, passthroughs

Repeat TABATA

Gymnastics

Pull-up Progression Volume 2 (Wk 5!)

Strength

Metcon (No Measure)

2 Sets:

10 beat swings

*mod up with “pop offs”

15 banded pull aparts 2s pause at extension

Metcon

Metcon (Time)

Grace’s Evil Step Mother

40 cal row

30 CJ (95/65)

40 BJO

30 CJ

40 cal row

Mod:

choose weight – light!

step overs

*40/30 cal bike