7
Mar
030717
CrossFit 285 – CrossFit
Warm-up
Squat Gen Warm-up 1 (No Measure)
Run 400m
3 sets:
Lunge 10 steps
3 Push-Ups
5 Pull-ups
10 Low Box Jumps
Followed by…
Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Weightlifting
Shoulder Press (3×5@60%, across)
Paused Front Squat (3×3@60%, across )
Metcon
Metcon (AMRAP – Reps)
EMOMx8:
Odd: 15/12 Cal Row
Even: 30 Abmat Sit-ups
Post total reps completed within allotted time.