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Applewood CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Prehab

10 cuban press (PVC or light DB)

seated wall extensions x 10

Warmup

3 rounds

200m run

7 ring row (rnd 1), 7 banded PU (rnd 2), 7 PU (@desired scale)

Metcon

P1: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
sub 10 minute goal

14 min cap

Pullup Mods

L4: as prescribed (kipping)

L3: strict switching to banded (black band max) when intensity diminishes

L2: feet on box pike PU

L1: toenail/ring row

Rest 7-10 min’s and then P2

P2a: 1000m Row (Time)

Max Effort 1000m Row
Rest 1:1

P2b: 1000m Row (Time)

Max Effort 1000m Row

Accessory

Warm-up (No Measure)

3×30 sec pike stretch + ME pike compression hold

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