28
Feb
022817
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 (Time)
3 Rounds:
24 Cal Row
21 Hang Power Cleans, 115/75#
18 Step-Back Lunges, 115/75#
15 Bar-Facing Burpees
Accessory
Metcon (No Measure)
4×10 Kipping HSPU
1:00 Easy Row between sets