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050217

2
May

050217

CrossFit 285 – CrossFit

Warm-up

General Warm-up CT4 (No Measure)

Foam Rolling – Quads and Adductors – 2:00

Start high towards the hip, and work down towards the knee (core to extremity).

2) Couch Stretch – 1:00 each leg

3) Samson Stretch – 1:00

4) Wall Squat Hold – 1:00

Laying with your back on the floor, assume a squat position with your feet on the wall.

With an empty barbell…

Row 200 Meters Slow

5 Good Mornings + 5 Pausing Back Squats

Row 200 Meters Slow

5 Elbow Rotations + 5 Strict Presses

Row 200 Meters Slow

5 Romanian Deadlifts + 5 Pausing Front Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

Rx

AMRAP 15:

15 Box Jump Overs, 24/20″

12 Push-ups

9 Power Cleans, 135/95#

Rx+

AMRAP 15:

15 Box Jump Overs, 24/20″

12 Ring Dips

9 Power Cleans, 155/105#

Accessory

Metcon (No Measure)

3×10 Strict TTB

3×25 Hip Extensions

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