CrossFit 1607 – CrossFit
Mobility
-roll hamstrings and glutes
-sleeper stretch
-hip flow: 2 rounds, 30″ each (kneeling hip flexor, lizard, kneeling HS)
**do one full round on each side then switch
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
(No Measure)
3 rounds:
10-20″ ring support
5x push up-pull through
7x blank bar RDL
Weightlifting
Power Snatch (build to heavy single)
then,
5×2 @80% of power snatch
Metcon
Metcon (Time)
3 Rounds (12′ cap)
8x burpee bar hops
15x DL (225/155)
8x burpee bar hops
15x ring dips