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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 4 point hip rotations (ea leg)

60 sec 90/90 pigeon sequence

Warmup

Coach led dynamic warmup

Drill

3×5 BS

Strength

1: Seated Box Jump (4×5)

https://youtu.be/_st-r8tDO3Q
Work to progressively higher boxes each round

2: Back Squat (4×5)

Set 1: 70%

Set 2: 75%

Set 3: 75%

Set 4: 80%

3: Bent Over DB Row (4×5 )

https://youtu.be/cmOMMbpq8iI

Perform with a bench/box
5 reps (ea arm)

Increase load each set

Accessory

Warm-up (No Measure)

2×10 box step downs (slow)

2x banded monster walk (30 steps ea leg)

2 min couch stretch (ea leg)

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