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051517

15
May

051517

CrossFit 285 – CrossFit

Warm-up

General Warm-up CT7 (No Measure)

Mobility

– Pec Minor “Mashing” with a Lacrosse Ball – 1:00 each side

– Banded Shoulder Distraction – 1:00 Each Side

– Banded Hip Distraction – 1:00 Each Side

– Samson Stretch – 1:00 Each Side

ACTIVATION

Row 500 Meters

10 Spiderman with Reach

10 Slow Air Squats

10 Walkouts

10 Fast Air Squats

Followed by…

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Back Squat (5@75%, 1@80%, 5@75%, 1@85%, 5@75%, 1@90%)

Metcon

Metcon (Time)

5 Rounds

9 Power Cleans, 115/80# (135/95#)

15 Push-ups

21 Squats

200m Run

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