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030917

9
Mar

030917

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

Metcon

Metcon (No Measure)

“Goat Day”

On the Minute for 20:

Odd Minutes – “Goat” #1

Even Minutes – “Goat” #2

“Goat” – CrossFit slang for a movement we have difficulty with.

Examples: Double-Unders, Ring Dips, Overhead Squats.

Choose two “Goats” to work on today. Coaches will have great suggestions in class.

Note two goats in comments section.

Mobility

Warm-up (No Measure)

-Pec Minor/Bicep with Lacrosse Ball – 1:00 each Side

-Childs Pose – 2:00 Total

-Straddle Stretch (legs at 90 degrees and reach) – 2:00 Total

-Pigeon Pose – 2:00 each side

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