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042817

28
Apr

042817

CrossFit 285 – CrossFit

Warm-up

Posterior Warmup 2 (No Measure)

3 sets:

Row sprint 150m

10 banded good mornings

10 jumping air squats

50′ butt kicks

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon

Master’s Qualifier Event #4 (Time)

2 Rounds:

10 Deadlifts, 315/225#

20 Deficit Handstand Pushups, 4.5″/3″

30 Front Squats, 95/65#

Metcon (Time)

2 Rounds:

10 Deadlifts, 225/155#

20 Handstand Pushups

30 Wallball Shots, 20/14#

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