10/14/2015

CrossFit 1607 – CrossFit

Mobility

banded HS stretch

pigeon stretch

weighted butterfly stretch

Warm-up

(No Measure)

shoulder pre hab

then,

2 rounds of:

5x push up – pull throughs

10x kip swing on bar

10x air squats

10x banded good mornings

Weightlifting

Deadlift (work up to a 5RM then, 2×5 @ 80%)

warm up:

1×10 @ 40%

1×5 @ 60%

1×3 @ 70%

then,

1×5@~80+ or 5RM (record this weight)

then,

2×5@80% of 5RM

Metcon

Metcon (Time)

4 RFT:

10x T2B

15x push ups

20x wall ball (20/14)