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032417

24
Mar

032417

CrossFit 285 – CrossFit

Warm-up

17.5 Warm-up (No Measure)

MOBILITY

– Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total

– Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side

– Wrist Stretches – :30s in each position

– Couch Stretch – 1:00 Each Leg

– Ankle Flexibility (Dorsiflexion) – 1:00 each foot

PART ONE

2 Minute Row – Easy/Moderate Pace.

Every :30s, give 4 hard pulls. Each cycle of this, pull a little bit harder on your 4.

PART TWO (7-10 minutes)

20 Single-unders (last round(s) – 10 DUs)

10 Light Band Pull-aparts

5 Spidermans

3 Thrusters (build to weight)

Rest 1:00 between rounds

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

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