Call Us: (678) 824-2850

020717

7
Feb

020717

CrossFit 285 – CrossFit

Warm-up

General Warm-up CT8 (No Measure)

MOBILITY

– Banded Shoulder Distraction – 1:00 each side

– Front Rack Stretch – 1:00

– Foam Rolling – Quads and Adductors – 1:00 each side

– Pigeon Pose – 2:00 each side

ACTIVATION

500 Meter Row (slow)

5-4-3-2-1:

Walk Outs

Spiderman and Reach, each leg

*20 second plank (elbows) after each round.

250 Meter Row (medium/fast)

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon

“Blue’d Up” (Time)

5 Rounds

10 Power Cleans, 135/95#

10 Bar-Facing Burpees

Weightlifting

Power Clean (Work to a heavy single)

Take 10 minutes to build to a heavy single

Leave a Reply