9
Feb
020917
CrossFit 285 – CrossFit
Warm-up
General Warm-up CT3 (No Measure)
Mobility
– Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
– Banded Shoulder Distraction – 1:00 Each Side
– Front Rack Stretch – 2:00
– Couch Stretch – 1:00 Each Leg
Activation
30 Seconds Single Unders
3 Rounds:
12 Slow Air Squats
9 Sit-Ups
6 Slow Pushups
Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2, AMRAP 20:
60/40 Calorie Row
30 Power Snatches, 95/65#
8 Rope Climbs
Accessory
Metcon (No Measure)
Choose one of the following:
A. 5 Sets of 50 Unbroken DU
B. 6 Sets of 30 Unbroken DU
C. 7 Sets of 20 Unbroken DU
D. 8 Sets of 10 Unbroken DU
E. 5:00 of Double-Under Practice