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

Repeat TABATA

Gymnastics

Metcon (3 Rounds for reps)

Level 1: working toward first pull up

3 Sets

3 – 5 banded pull ups (50×1)

30s front plank from the forearms

3 Sets

10 low bar kipping pull ups (practice rhythm!)

10 – 15 DB hammer curls (both hands)

Level 2: have a kipping pull up, no strict pull up

MR kipping pull ups

R: 4 – 6 min

MR kipping pull ups

*if single kipping only

EMOM10: 1 – 3 kipping pull ups

3 – 5 banded pull ups (50×1)

30s front plank from the forearms

Level 3: have strict pull ups and kipping/butterfly pull ups

MR strict pull ups

R: 4 – 6 min

MR kipping/butterfly pull ups

R: 4 – 6 min

MR kipping/butterfly pull ups

Accumulate 3:00 in front plank from forearms

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP15

400m run

12 FR Lunges (95/65)

8 Push Press

Mod: choose weight