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041317

13
Apr

041317

CrossFit 285 – CrossFit

Warm-up

General Warmup 3 (No Measure)

4 sets:

Row 100m

6 pushups

6 low box jumps

10 light 1-arm kettlebell swings (5L/5R)

6 banded good mornings

Stretch hips, hamstrings, shoulders & forearms

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

Teams of 3:

7 Kettlebell Swings (70/53#)

7 Box Jumps, 24/20″

Shuttle Sprint (25′ out)

7 Burpees

Shuttle Sprint (25′ back)
Athletes complete full rounds then switch.

With more rest we want to approach each round with full (sprint) effort.

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