2
Feb
020217
CrossFit 285 – CrossFit
Warm-up
General warmup 1 (No Measure)
Row 500m
Shoulder rolls w PVC x 20
3 sets:
10 ring rows
10 pushups (clapping if able)
10 jumping air squats
Metcon
Metcon (Time)
20-18-16-12-10*
KB Goblet Squat, 32/24kg
Push-up
*After each round:
50 Double-unders
100′ Walking Lunge
Metcon (Time)
20-18-16-12-10*
KB Goblet Squat, 32/24kg
Push-up
*After each round:
50 Double-unders
100′ Walking Lunge
Accessory
Metcon (No Measure)
3 Rounds
10 Strict Dips
10 Strict Pull-ups
:20 L-sit Hold (accumulated)
– No bands allowed.
– If you are still developing strict movements perform eccentric “negative” movements as slowly as possible.
– Attempt :10 negatives