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.