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040417

4
Apr

040417

CrossFit 285 – CrossFit

Warm-up

General Warm-up CT9 (No Measure)

MOBILITY

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

– Foam Rolling – Quads and Adductors – 2:00

– Couch Stretch – 1:00 Each Leg

– Pigeon Pose – 1:30 each side

3 Rounds (at conversational pace):

15 Calorie Row

1 Round of “Toes to Bar” Cindy*

TTB Cindy = 5 Toes to Bar, 10 Pushups, 15 Air Squats

Metcon

Metcon (Time)

50/35 Calorie Row

5 Rounds:

10 Burpees

10 Toes to Bar

50/35 Calorie Row

Accessory

Metcon (No Measure)

3 Tabata (:20/:10) Rounds of each:

1. Support L-sit (rings, pbars, boxes)

2. Superman Hold

3. Handstand

4. Wall Sit

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