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041117

11
Apr

041117

CrossFit 285 – CrossFit

Warm-up

General Warm-up CT10 (No Measure)

Mobility

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

– Banded Shoulder Distraction – 1:00 Each Side

– Couch Stretch – 1:00 Each Leg

Activation

2:00 Light Row

Pigeon Pose – 1:00 each side

4 Rounds:

20 Double-Unders

10 Sit-Ups

8 Slow Air Squats

6 Slow Pushups

Gymnastics

Metcon (AMRAP – Reps)

Every 2:00 for 4 Rounds:

100 meter light run (not for score)

:30s Max Ring Dips (Rx+ Ring Muscle-Ups)

Metcon

Metcon (Time)

3 Rounds:

40 Double-Unders

12 Burpees

-then-

Run 600m

2 Rounds:

40 Double-Unders

12 Burpees

-then-

Run 400m

1 Round:

40 Double-Unders

12 Burpees

-then-

Run 200m

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