CrossFit 1607 – CrossFit
Mobility
-roll thoracic spine, then keg stretch
-3 way shoulder x1 min each way
-3 way hip x1′ each way
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 (AMRAP – Rounds and Reps)
24′ AMRAP with a partner:
8x squat clean (95/65)
10x push press (95/65)
12x deadlift (205/140)
14x burpees
burpees must be done in alternating fashion with partner