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Applewood CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Prehab

10x superman/hollow

3×30 banded sidestep (ea direction)

Warmup

Coach’s choice

Gymnastics

Pull-ups (3x ME strict + kipping)

Pullup mod

mod 1: banded

mod 2: jumping

Metcon

Metcon (Time)

For time

150 burpees

EMOM 5 wallballs 12’/10′ target

Accessory

couch stretch (2 min each leg)

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