CrossFit 1607 – CrossFit
Mobility
weighted butterfly stretch
banded HS stretch
pigeon stretch
banded OH stretch
Front Rack Mobility (No Measure)
IF you have trouble achieving FR, do this every class!!
-forearm stretch 1-2′ each
-tricep smash on barbell 1-2′ each
-PVC shoulder flexion stretch x5 contract/relax (5″/10″)
-PVC shoulder external rotation x5 contract/relax (5″/10″)
-double bar FR stretchx 2′
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
Warm-up
(No Measure)
2 rounds of:
5x push up – pull through
10x plate thruster
10x banded good mornings
Metcon
Metcon (AMRAP – Reps)
5 rounds:
3′ AMRAP
5x thruster (95/65)
10x DL (95/65)
5x burpee bar hop
rest 1′