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