Saturday 1/5

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

A. 3:00 Bike/Row/Run

B. Hip Opener / Lat Stretch

+

BMU/Pull-up Warm-up:

If you have BMU:

2 Sets- 4 Kipping C2B Pull-ups

2 Sets- 2-4 BMUs

If no BMU:

3 Sets:

6-8 Barbell Body Rows

5 Ring Dips

3 Banded Turnovers

+

Barbell WU

Metcon

Metcon (AMRAP – Rounds and Reps)

Sport

AMRAP15:

5 Front Squats (205/135)

10 BMU

5 DL

10 BMU

5 C&J

10 BMU

Life

AMRAP15:

5 Front Squats (135/95)

10 C2B Pull-ups

5 DL

10 Ring Dips

5 C&J

10 Banded Ring Turnovers

*Scale C2B pull-ups to kipping/butterfly pull-ups

*Use band on ring dip if necessary