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.