CrossFit286 – CF286 Group Fitness

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Warm-up

3 RFQ

200m Run

3 Double Broad Jumps

10 Empty Bar Snatch Balance

Back Rack Lunge (8-8-8-8-8-8)

Reverse lunge. 8 each leg. Increase to challenging weight

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

2-4-6-8-10… etc

DB Hang Split Snatch

1 Rope Climb

Rx: 50/35#

Int: 35/25#

Sc: 25/15#
Acending ladder of reps for split snatch. Alternate. reps are total, not per side.

Cooldown

1:00 Pigeon

1:00 Wrist Stretch

1:00Puppy Dog