20
Mar
032017
CrossFit 285 – CrossFit
Warm-up
General Warm-up CT10 (No Measure)
Mobility
– Foam Rolling: Thoracic + Lats (Upper Back) – 2:00
– Banded Shoulder Distraction – 1:00 Each Side
– Couch Stretch – 1:00 Each Leg
Activation
2:00 Light Row
Pigeon Pose – 1:00 each side
4 Rounds:
20 Double-Unders
10 Sit-Ups
8 Slow Air Squats
6 Slow Pushups
Weightlifting
Back Squat (3×4@80%, across)
Metcon
Metcon (Time)
3 Rounds:
30 Push Press, 95/65#
20 Toes to Bar
30 Kettlebell Swings, 24/16kg
20 Box Jump Overs, 24″/20″
Must stand with full extension on box.