030617

CrossFit 285 – CrossFit

Warm-up

General Warm-up CT2 (No Measure)

Samson Stretch – 45 seconds on each leg

3 Rounds:

300 Meter Slow Row

3 Scap Retractions

6 Spidermans

9 Air Squats

Into…

With an empty barbell:

5 Good Mornings

5 Elbow Rotations

5 Strict Presses

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

25/18 Calorie Row

15 Overhead Squats, 95/65#

12 Chest to Bar Pull-Ups

Accessory

Metcon (No Measure)

3 Rounds

30 Banded Good Mornings

:30 L-Sit

20 Handstand Shoulder Taps