CrossFit 1607 – CrossFit
Mobility
banded OH stretch
banded HS stretch
pry squat
hold in bottom of dip
Warm-up
(No Measure)
shoulder pre hab
400m jog
then,
2 rounds of:
5x push up – pull throug
10x air squats
10x banded good mornings
Metcon (Time)
0-4:00
400m burden run (30/20)
4:00-14:00
3 rounds:
12x DL (115/75)
9x Hang squat cleans (115/75)
6x S2OH (115/75)
14:00-18:00
400m burden run
18:00-28:00
3 rounds:
21x ball slams (30/20)
15x ring dip
9x T2B
28:00
400m burden run