CrossFit 1607 – CrossFit
Mobility
olympic wall sit
kneeling HF/HS stretch
calf 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 fire hydrants (fwd + bkwd)
7x push up-pull through
5x lateral lunge (each side)
7x “Russian baby makers”
1-2’x ankle stretch with bar
Weightlifting
Back Squat (4×3)
@80%
Metcon
Metcon (Time)
5 RFT:
9x SDLHP (95/65)
6x burpee lateral bar hop
3x man maker (35/25)