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