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