171011

Applewood CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Prehab

10x hip abduction (ea leg)

10 x 4 point hip rotations (ea leg)

Warmup

400m jog

then

3 rounds

3 HSPU

rnd 1 – pike pushup, rnd 2 – feet/knees on box, rnd 3 – strict

20/30/40 DU

choose appropriate scale

Drill

3×5 T2B

rnd 1 – supine leg lift, rnd 2 – legs to 90, rnd 3 – strict T2B

Metcon

Every 7 min’s for 14 min’s

800m run 6-7RPE (not ME)

1a: 800m Run (Time)

Max Effort 800m Run

1b: 800m Run (Time)

Max Effort 800m Run
Rest 5 min’s b/t part 1 & part 2

P2: Metcon (AMRAP – Reps)

13 min AMRAP

12 T2B

8 HSPU

50 DU
Level 4 – as prescribed (utilize kipping)

Level 3 – strict legs to 90

Level 2 – strict knees to 90

Level 1 – supine leg raise

Accessory

Warm-up (No Measure)

banded bully sequence

30 sec ea position/ea arm

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