180110

Applewood CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Prehab

10x banded good morning

10x scap pushup

Warmup

3 rounds

10 dolphin pushup

15 jumping jacks

30 single unders

Skill

Double Under Practice

Drill

3×5 Deadlift

Metcon

Accessory

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

9 DL 225/155#

12 Pushup

21 Double Under

Warm-up (No Measure)

2×10 partner assisted HS curl

90 sec pigeon stretch (ea leg)

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