171205

Announcements

Schedule change:
Effective Monday December 4, the 9am class time will change to 9:10am
Effective Friday December 8, there will be open gym from 3:30-4:30pm (Fridays ONLY)

Applewood CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Prehab

10x Quadruped opposite arm/leg

30 second banded dip stretch

Warmup

Coach led dynamic warmup

Gymnastics

1a: Ring Dips (3×3-5)

rest 60 seconds

Perform each repetition as follows:

3 second decent, 3 second pause at bottom

Add weight if needed

Dip Mods

Parter assisted

box assisted

Box dips

1b: hollow hold (3x 15-30 sec hold)

60 sec rest

Metcon

Metcon (Time)

5 RFT

25 V-up

50′ OH walking lunge (25′ L arm, 25′ R arm) 55/35

50′ broad jump
12-15 min goal

18 min cap

Accessory

RIng Support Holds (2xME)

https://youtu.be/-4IF7z6A71s
Ring support mod

Partner assisted

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