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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