CrossFit 1607 – CrossFit
Mobility
twisted lizard
pry squat
banded FR stretch
calf smash
Warm-up
C&J warm up (No Measure)
10x FR stretch with bar on back
10x good morning
10x front squat
3x high hang clean high pull
3x scarecrow clean
3x high hang power clean
3x high hang clean
3x mid hang clean high pull
3x mid hang power clean
3x mid hang clean
**load bar with light plates
5x clean lift offs
3x clean high pull
3x power clean
3x clean
3x push press
3x push jerk
3x jerk balance
3x split jerk
Weightlifting
PC + FS + Jerk (5x (2+2+1))
add 5lbs from last week
Metcon
Metcon (Time)
5 rounds:
5x PSN (115/75)
9x ball slams (30/20)
13x lateral hops over the bar