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042417

24
Apr

042417

CrossFit 285 – CrossFit

General warm-up CT13 (No Measure)

Mobility

– Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side

– Pigeon Pose – 1:00 each side

– Ankle Flexibility (Dorsiflexion) – 1:00 each foot

Activation

2:00 Slow Row

1 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)

2 Rounds rotating stations every :30 seconds:

A) Superman Rocks

B) Hallow Rocks

B) Alternating Samson Stretches

C) Alternating Spiderman

Barbell Warmup (Empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Clean and Jerk (2+1@60%, 2+1@70%, 2+1@75%, 2@80%, 2@85%)

Metcon

Metcon (Time)

2 Rounds:

100m Run

26 Hand Release Push-ups

100m Run

26 KBS, 24/16kg

100m Run

26 Abmat Sit-ups

100m Run

26 Deadlifts, 95/65#

100m Run

26 Wallballs, 20/14#

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