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