032217

CrossFit 285 – CrossFit

Warm-up

General Warmup 3 (No Measure)

4 sets:

Row 100m

6 pushups

6 low box jumps

10 light 1-arm kettlebell swings (5L/5R)

6 banded good mornings

Stretch hips, hamstrings, shoulders & forearms

Skill Development

Metcon (No Measure)

Spend 7-10 minutes practicing Dumbbell Thrusters.
No rep scheme for this. Just practice.

– Focus on positioning- back dumbbell head on shoulder with elbows high

– Focus on explosive extension – strong hips to jump the dumbbells up (not press them)

If this shows up in the Open count on the same loads we’ve seen.

Metcon

Metcon (Time)

4 Rounds:

8 Thrusters, 95/65#

10 Ring Dips

12 Burpees

200m Run