Call Us: (678) 824-2850

033017

29
Mar

033017

CrossFit 285 – CrossFit

Warm-up

Squat warmup 2 (No Measure)

Row 500m (100m slow, 100m fast)

3 sets:

10 air squats

:30 air squat hold

10 light Russian KBS

Followed by…

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon

Metcon (AMRAP – Reps)

Rx

AMRAP 3: 200m Run + Max Overhead Squats, 95/65#

Rest 1:30

AMRAP 3: 200m Run + Max Wallball Shots, 20/14#

Rest 1:30

AMRAP 3: 200m Run + Max HSPU

Rx+

AMRAP 3: 400m Run + Max Overhead Squats, 135/95#

Rest 1:30

AMRAP 3: 400m Run + Max Wallball Shots, 20/14#

Rest 1:30

AMRAP 3: 400m Run + Max HSPU

Accessory

Metcon (No Measure)

Muscle-up Development

Spend 10-15 minutes on muscle-up efficiency/technique or on muscle-up progressions

Leave a Reply