031417
CrossFit 285 – CrossFit
Warm-up
General Warm-up CT3 (No Measure)
Mobility
– Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
– Banded Shoulder Distraction – 1:00 Each Side
– Front Rack Stretch – 2:00
– Couch Stretch – 1:00 Each Leg
Activation
30 Seconds Single Unders
3 Rounds:
12 Slow Air Squats
9 Sit-Ups
6 Slow Pushups
Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Gymnastics
Metcon (No Measure)
10 Minutes of Handstand Walk practice. Practice with 5 foot increments.
If we do not yet have handstand walking, let’s build familiarity from the inverted position.
Progression 1 – Sets of Box Static Holds
Progression 2 – Box Shoulder Taps
Progression 3 – Sets of Handstand Holds
Progression 4 – Sets of Handstand Weight Shifting
Metcon
“Overload” (Time)
3 Rounds
80 Double-Unders
40 Calorie Row
20 Kipping Handstand Push-ups