171207

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 OH plate circles

10x cat camel

Warmup

500m row

then 2 rounds

10 slamball

10 burpee

Skill

T2B progressions

Drill

3×5 DB push press

Metcon

Metcon (Time)

1000m row

60 T2B

60 DB push press 35/20

60 slam ball

60 burpee

1000m row
40 minute time cap

Accessory

Tabata plank

2 min’s plank

2 min’s side plank (right side)

2 min’s side plank (left side)

20 second on/10 second rest

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