CrossFit 1607 – CrossFit
Mobility
-keg stretch x2′
-3 way shoulder x45″ each way
-3 way hip x 45″ each way
-couch stretch x1′ each
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)
10x Russian baby makers
then w/ a blank bar,
3x HPC
3x front squat
3x hang squat clean
3x pause power clean (above knee)
3x pause clean (above knee)
3x push press
3x push jerk
3x split jerk
Weightlifting
pause clean (1-1-1-1-1)
2 second pause above knee
work up to a heavy single
Split Jerk (5×2 @80%)
Metcon
Metcon (Time)
21-15-9
wall ball (30/20)
ball slam (30/20)