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