CrossFit 1607 – CrossFit
Warm-up
Mobility
Olympic wall sit
couch stretch
banded OH stretch
Dynamic warm up- short (No Measure)
10x shoulder pass throughs (PVC)
5x spiderman lunge (each side)
5x toe pulls (each side)
5x step overs (fwd + bkwd)
7x push up-pull through
5x lateral lunge (each side)
7x “Russian baby makers”
1-2’x ankle stretch with bar
Weightlifting
Back Squat (build to a heavy single)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Scaled: 95/65