CrossFit 1607 – CrossFit
Mobility
olympic wall sit
3-way shoulder
calf stretch
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
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
(No Measure)
200m run
10x push up – pull through
10x squats
Weightlifting
Paused Front Squat (2×5)
3 second pause at bottom of squat
@80%
Metcon
Metcon (Time)
3 rounds:
400m run
20x ring dip
14x DB snatch (70/50)