CrossFit 1607 – CrossFit
Mobility
weighted butterfly stretch
kneeling HF/HS
pigeon 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 (Time)
“Annie, are you ok”
21-15-9 reps:
calorie row
Thrusters (65/45)
med ball cleans (20/14)
SDLHP (65/45)
wall ball (20/14)
burpees