CrossFit 1607 – CrossFit
Mobility
pry squat
calf stretch on rig
kneeling HF/HS stretch
banded OH stretch
Warm-up
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
Metcon
Metcon (Time)
0-10:00
3 rounds:
20x med ball cleans (20/14)
10x HSPU
10:00-20:00
5 rounds:
100m sprint
2x rope climbs
20:00-30:00
5-4-3-2-1
DL (315/220)
20-16-12-8-4
wall ball (20/14)
please bring a sock!