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Applewood CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Prehab

cat/camel x 10

single leg glute bridge x 10

Warmup

3 rounds

10 thruster (rnd 1: PVC, rnd 2: BB, rnd 3: add weight)

10m push/pull (no load)

then

10 min to warmup to DL working weight

3-5 sets of 5 DL

Strength

1a: Deadlift (3×5)

work @~80%

rest 60 sec’s

1b: Squat Jumps (3×5)

Metcon

Metcon (No Measure)

5 rounds

Every 4 min’s

7 thruster 135/95

50m sled push/pull 115/40 added

push down/pull back

Accessory

Seated straddle compression

3×30 sec stradle stretch + ME stradle compression hold

Warm-up (No Measure)

2 min T spine smash w/OH bias

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