180112

Applewood CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Prehab

10x cat camel

60 sec Russian Baby Maker

Warmup

400m run

then 3 rounds

5 ring row

5 box dip

10 pause squat

Drill

3×5 Front Squat

Skill

Muscle Up Progression (3 x progression)

https://vimeo.com/84253241

Metcon

P1: Front Squat (4×3)

E2MOM for 8 min’s

3 FS

start at ~70+% and

increase load ea set working to a heavy

set of BS

Warmup

7-5-3*

warmup to ~70%

P2: Metcon (Time)

3 RFT

7 FS @60-70%

5 Muscle Up

400m run
15 minute cap

Accessory

Warm-up (No Measure)

2 min calf smash (ea leg)

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