171010

Applewood CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Prehab

10 x banded external shoulder rotations

10 x hanging scap retraction (mod on ring)

Warmup

500m row

then

2 rounds

10 superman/hollow

10 burpee

Drill

3×5 chinup

rnd 1-supine grip ring row, rnd 2 – feet on box, rnd 3 – strict

Gymnastics

1a: Chin-up (3x 5-7)

weighted if possible

mod 1: partner assisted

mod 2: suppinated ring row
3×5-7 tempo chinup

3 sec hold at top and 3 sec negative

rest 60 sec’s

1b: hollow hold (3×15-30 sec )

rest 2 min’s

Metcon

Metcon (AMRAP – Reps)

16 min alt EMOM

1) 45 sec ME cal row

2) 45 sec ME burpee
score is total cal’s + total burpee

Accessory

Warm-up (No Measure)

2x 30 second

partner thoracic release

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