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