CrossFit 1607 – CrossFit
Mobility
– internal rotation shoulder stretch with band
– 3- way shoulder
– banded keg stretch
– lizard stretch
– couch stretch
Warm-up
(No Measure)
Shoulder pre-hab
10x dirty dancing (can use plates)
5x high hang snatch high pull
5x high hang power snatch
5x hang snatch high pull
5x hang power snatch
10x lift offs
5x snatch high pull
5x power snatch
Gymnastics
Metcon (7 Rounds for reps)
EMOM 7′
5x strict pull ups
Rx+ weighted pull ups (chose load)
Score for total reps completed each round.
Metcon
Metcon (Time)
21-15-9 reps of:
T2B
Power snatch (95/65)
Ring dip