170811

Applewood CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Prehab

10x cuban press

10x superman/hollow

Warmup

3×5 FS – increase load each round

then

2 rounds

5 supine leg lift

5 slamball

Power Endurance

Metcon (AMRAP – Reps)

5×3 min AMRAP

7 FS 185/125

9 K2E

ME DU

1 min rest
Level 4 – as prescribed (utilize kipping)

Level 3 – strict K2E scaling to knees to 90 when intensity diminishes

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

Level 1 – supine leg raise

Accessory

Warm-up (No Measure)

2×10 wrist PU

P1: Front Squat (4×5)

Every 2 min’s for 8 min’s

5 FS (3-3-1-1 tempo)

start at 60% and increase ea round

Metcon (AMRAP – Reps)

5×3 min AMRAP

7 FS @65-75% of heavy for the day

9 K2E

ME DU

1 min rest
Level 4 – as prescribed (utilize kipping)

Level 3 – strict K2E scaling to knees to 90 when intensity diminishes

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

Level 1 – supine leg raise

Accessory

Warm-up (No Measure)

2×10 wrist PU

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