6
Mar
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