12
Apr
041217
CrossFit 285 – CrossFit
Warm-up
General Warm-up CT12 (No Measure)
Mobility
– Banded Shoulder Distraction 1:00 each side
– Front Rack Stretch – 1:00
– Foam Rolling – Quads & Aductors – 1:00 each side
– Couch Stretch – 1:00 each side
– Pigeon Pose – 1:00 each side
Activation
500 Meter Row (slow)
3 Rounds:
10 Chest Level Kettlebell Swings (light load and explosive)
7 Slow Air Squats
3 Inchworms
:20 second Samson Stretch each side
Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Weightlifting
Snatch (3@60%, 3@65%, 3@70%, 2×3@75%)
Metcon
“Optimus Prime” (AMRAP – Reps)
AMRAP 7
Wallball Shots, 20/14#
-On the Minute, starting on the 0:00, complete 7 Deadlifts, 225/155#
*Score is Wallball Shot reps