CrossFit 1607 – CrossFit
Mobility
olympic wall sit
3-way shoulder
3-way hip
banded FR stretch
Warm-up
shoulder pre-hab (No Measure)
10-15x pvc shoulder pass throughs
10x plank circles (R/L)
10x scap push ups
10x prone shoulder flexion (R/L)
20x band pull aparts
Warm-up
Front Rack Mobility (No Measure)
IF you have trouble achieving FR, do this every class!!
-forearm stretch 1-2′ each
-tricep smash on barbell 1-2′ each
-PVC shoulder flexion stretch x5 contract/relax (5″/10″)
-PVC shoulder external rotation x5 contract/relax (5″/10″)
-double bar FR stretchx 2′
Warm-up
(No Measure)
2 rounds of:
5x push up – pull through
10x plate thruster
10x banded good mornings
Weightlifting
Back Squat (6×2)
@ 85%
Metcon
Metcon (AMRAP – Reps)
Lurong Living Resolution Challenge
Benchmark WOD 1
11 MIN AMRAP:
3′ Max Calorie Row
1′ Rest
3′ Max REPS Cluster (155/105)
1′ Rest
3′ Max Calorie Row
Level 3: 155/105
Level 2: 95/65
Level1: G2OH 55/35