CrossFit 1607 – CrossFit
Mobility
-calf smash and stretch
Hip Mobility (No Measure)
-1-2’x pigeon stretch
-1′ x lizard stretch
-1’x banded hip flexor
-2′ butterfly stretch against wall w/ weight
-5x Russian baby makers
-5x Cossack squat/lateral lunges
Warm-up
(No Measure)
Shoulder pre-hab
250m jog
Weightlifting
Back Squat (3×8 @ 73%)
Metcon
Metcon (AMRAP – Reps)
Every 3′ minutes complete:
250m run
8x T2B
6x DL (245/165)
Repeat for 5 rounds. On round 5, complete max rep deadlifts. Score for total reps.
If all rounds are completed at prescribed volume, score=70 reps. Each additional deadlift counts as 1 rep to that score.