022117

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

“Nutcracker” (AMRAP – Reps)

AMRAP 3:

3 Power Cleans, 135/95#

3 Front Squats

3 Push Jerks

Rest 3:00

AMRAP 3:

3 Power Cleans, 155/105#

3 Front Squats

3 Push Jerks

Rest 3:00

AMRAP 3:

3 Power Cleans, 185/135#

3 Front Squats

3 Push Jerks

Metcon (No Measure)

On the 2:30 x 4 Rounds (10 Minutes)

6 Barbell-Facing Burpees – Slow Pace

6 Barbell-Facing Burpees – Medium Pace

6 Barbell-Facing Burpees – Sprint Pace