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050917

9
May

050917

CrossFit 285 – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (AMRAP – Reps)

AMRAP 4:

27 Calorie Row

27 Burpees

27 CTB Pull-ups

Rest 4:00

AMRAP 4:

21 Calorie Row

21 Burpees

21 Toes-to-Bar

Rest 4:00

AMRAP 4:

15 Calorie Row

15 Burpees

15 Pull-ups
Include rest in overall time.

Accessory

Metcon (No Measure)

3 Rounds

:20 L-sit

:30 Superman (weighted back extension)

:30 Handstand

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