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041917

19
Apr

041917

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

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

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