CrossFit 1607 – CrossFit
Mobility
-smash posterior shoulder (lacrosse ball)
-3-way shoulder
-banded hip flexor stretch (band anchored low, facing rig)
-10x Russian baby makers (5″ hold)
-banded duck walk (2×10 steps fwd/bkwd)
Warm-up
shoulder pre-hab (No Measure)
10-15x pvc shoulder pass throughs
10x plank circles (R/L)
10x scap push ups
10x prone shoulder flexion (R/L)
20x band pull aparts
(No Measure)
then,
2 rounds
10x kip swings
10x plate thruster (15/10)
15x DBU/DBU attempts
Metcon
Foo (AMRAP – Rounds and Reps)
13 Bench Presses, 170#
Then complete:
20-Minute AMRAP of:
7 Chest-To-Bar Pull-ups
77 Double-Unders
2 Squat Clean Thrusters, 170#
28 Sit-ups
In honor of Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013.
To learn more about Foo click here
**Skip bench press. We will only be doing the 20′ AMRAP. Work hard, this is a Hero WOD!