CrossFit 1607 – CrossFit
Mobility
-smash posterior shoulder and lats
-tricep stretch on rig
-pec major/minor stretch on rig
– 3 way shoulder
-lizard 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
Metcon
Metcon (AMRAP – Reps)
4 rounds with a partner:
2′ max rep ring push ups
2′ max rep DB snatch (75/50)
2′ max rep buree to plate
2′ weighted sit up (45/35)
–rest 2′–