13
Mar
031317
CrossFit 285 – CrossFit
Warm-up
General warmup 2 (No Measure)
5 rounds around rig of the following:
1 lap Jog forwards
1 lap jog backwards
1 lap jog laterally right
1 lap jog laterally left
1 lap high knees
1 lap butt kicks
1 lap walking lunges
1 lap handstand walk (anyone?)
mobilize hips and shoulders
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
Ascending Ladder
3 Kettlebell Swings, 24/16kg
3 Goblet Squats, 24/16kg
3 Burpees
6 Kettlebell Swings, 24/16kg
6 Goblet Squats, 24/16kg
6 Burpees
– Continue adding 3 reps until time expires.
Accessory
Metcon (No Measure)
3 Super Sets
20 Wallball Sit-ups
20 Banded Goodmornings