170810

Applewood CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Prehab

Weighted OH circles x 15 (ea direction)

banded external shoulder rotations x 10 (ea arm)

Warmup

2 rounds

3 pike pushup

7 burpee

7 WB

7 supine leg lift

3 rope up downs

then

5 min rope climb practice

Skill

Gymnastics

HSPU Kip Practice (5 min practice)

1A: Handstand Push-ups (4×5)

5 second negative if possible

60 sec rest

1B: GHD Extension (4 x 10-15 reps)

2 min rest

Metcon

Metcon (Time)

For time

100 burpee

50 wallball

25 T2B

5 rope climb
Level 4 – as prescribed (utilize kipping)

Level 3 – strict T2B scaling to legs to 90 when intensity diminishes

Level 2 – legs to 90 scaling to supine leg raises when intensity diminishes

Level 1 – supine leg raise

Accessory

Metcon (No Measure)

2×30 sec german hold

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