032117

CrossFit 285 – CrossFit

Warm-up

General Warm-up CT11 (No Measure)

Mobility

-Banded Shoulder Distraction – 1:00 Each Side

-Front Rack Stretch – 2:00 Total

-Wrist Stretches – :30s in each position

-Pigeon Pose – 1:00 each hip

ACTIVATION

2:00 Light Bike or Row

30 Seconds Single Unders

5 Pushups

6 Alternating Spidermans (3/side)

7 Slow Air Squats

30 Seconds of Faster Single Unders (as fast as you can complete singles)

5 Pushups

6 Alternating Spidermans (3/side)

7 Slow Air Squats

30 Seconds Double-Unders

5 Pushups, 6 Alternating Spidermans (3/side), 7 Slow Air Squats

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Clean and Jerk (2@60%, 2@65%, 3×2@70%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 5:

2 Rounds:

5 Strict Pull-ups

10 HSPU

15 Sit-ups

100 Double-unders

-then-

Max Cal Row in time remaining

Rest 5:00

AMRAP 5:

2 Rounds:

5 Strict Pull-ups

10 HSPU

15 Sit-ups

100 Double-unders

-then-

Max Cal Row in time remaining
Score is total calories combined.