CrossFit 1607 – CrossFit
Mobility
-roll lats and upper back
-keg stretch
-couch stretch
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
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)
In teams of 3:
240x double unders
60x toe to bar
200m run (as a team)
60x burpee lateral bar hop
160x sit ups
60x pull up
120x dead lift (225/155)
60x HSPU
90x OH squat (95/65)
9x 100m med ball relay (30/20)-alternate
Double unders: anytime you clip, you must tag out.
T2B: sub 2 for 1 knee tucks for T2B
Pull ups: chose either jumping, banded kipping or Rx
HSPU: scale with abmats or knees/toes on box