CrossFit 1607 – CrossFit
Mobility
-Roll lower body (especially groin + VMO)
-5x contract/relax hamstring stretch (5″/10″
-3 way hip
-contract relax kneeling hip flexor
-3 way shoulder
Warm-up
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′
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)
Then,
3 rounds
5x blank bar HPC
5x blank bar front squat
5x push up-pull through
Metcon
Metcon (AMRAP – Rounds and Reps)
4 Rounds
4′ AMRAP
12x HPC (115/75)
10x wall ball (20/14)
8x KBS (70/53)
6x ring push up
-rest 1 minute between rounds-
** resume each round where you left off