180111

Applewood CrossFit – CrossFit

Warm-up

Metcon

Warm-up (No Measure)

Prehab

10x hip abduction

90/90 pigeon sequence

Warmup

Coach led dynamic warmup

Drill

3×3 curtis man maker*

Curtis Man Maker = Pushup/row/pushup/row/clean/lunge/lunge/s2OH

Metcon (Time)

For time

50 box jumps 24/20″

40 slamball

30 burpee

20 T2B

10 Curtis Man Maker* 50/35#

20 T2B

30 burpee

40 slamball

50 box jumps 24/20″
30 minute cap

Accessory

Warm-up (No Measure)

90 sec banded hip distraction (ea leg)

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