CrossFit 1607 – CrossFit
Mobility
-calf smash
-hip flow: lizard-hip flexor-kneeling hamstring
-calf and soleus stretch of rig
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:
jog 100m
10x banded good mornings
10x sit ups
20″ hollow hold
Metcon
*review GHD technique
Metcon (Time)
With a partner
4 rounds:
400m run (together)
40x GHD sit ups
50x hip extensions
6x wall walk
L4 Rx
L3 20x GHD / 40x hip ext / 4 wall walk
L2 10x GHD + / 30 hip ext / 2 wall walk
L1 sit ups / 30 hip ext / bear crawl