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030317

3
Mar

030317

CrossFit 285 – CrossFit

Warm-up

General Warm-up CT9 (No Measure)

MOBILITY

– Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total

– Foam Rolling – Quads and Adductors – 2:00

– Couch Stretch – 1:00 Each Leg

– Pigeon Pose – 1:30 each side

3 Rounds (at conversational pace):

15 Calorie Row

1 Round of “Toes to Bar” Cindy*

TTB Cindy = 5 Toes to Bar, 10 Pushups, 15 Air Squats

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

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