20
Apr
042017
CrossFit 285 – CrossFit
Warm-up
General warmup 1 (No Measure)
Row 500m
Shoulder rolls w PVC x 20
3 sets:
10 ring rows
10 pushups (clapping if able)
10 jumping air squats
Gymnastics
Front Lever Lowers (8x max slow descent- :01 second = 1 rep)
From an inverted hang on rings, lower your body forwards into the hang position while maintaining the “hollow” position. (substitute bar as needed)
Metcon
Skipper (Time)
5 Rounds:
60 Double-Unders
40 Air Squats
20 Calorie Row