CrossFit 1607 – CrossFit
Mobility
olympic wall sit
banded FR stretch
3-way shoulder stretch
pry squat
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
Warm-up (No Measure)
With a blank bar
5x DL
5x back squat
5x push press
5x clean
5x front squat
5x jerk
Weightlifting
Front Squat (3×3)
@85%
Metcon
Metcon (AMRAP – Reps)
7′ AMRAP
1x Power Clean (165/110)
1x Squat Clean
1x Front Squat
1x Jerk