171012

Applewood CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Prehab

10x single leg RDl

10x Quadruped opposite arm/leg

Warmup

2 rounds

10 walking lunge (L+R=1)

10 burpee

200m jog

Metcon

Aerobic Capacity Test (Time)

20 burpee

800m run

40 walking lunge (L+R=1)

1 mile run

40 walking lunge

800m run

20 burpee
40m cap

alternative row

1000m

2000m

1000m

Accessory

Warm-up (No Measure)

2 rounds

1 min straddle stretch

Leave a Reply

Your email address will not be published. Required fields are marked *