CrossFit 1607 – CrossFit
Mobility
foam roll lats and HS
banded HS stretch
pigeon stretch
hold in bottom of dip
Warm-up
Muscle up progressions (No Measure)
20x hollow/superman transitions
(1) 10x false grip supine ring row
(2) 10x MU transitions w/ feet on floor
(3) 10x banded hips to rings
(4) 10x MU transitions in band (heavy band, no bounce, kness drop!)
(5) 10x banded MU
(6) 10x kip swings on rings
(7) 10x kipping hips to rings
(8) partner MU push throughs
Metcon
Metcon (Time)
3 RFT:
400m run
30x hip extensions
20x weighted sit ups (45/35)
7x MU
scaling options for MU:
7x jumping MU
or
14x feet on floor MU