CrossFit 1607 – CrossFit
Mobility
roll adductors and VMO
3 way hip
3-way shoulder
twisted lizard
banded FR 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
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′
Warm-up
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)
Death by Squat Clean (155/105)
Min 1: 1x squat clean (155/105)
Min 2: 2x squat clean
Min 3: 3x squat clean
Continue pattern until work cannot be completed in the time allowed
Metcon
Metcon (AMRAP – Rounds and Reps)
Death by Plate Burpee (45/35)
Min 1: 1x Plate Burpee (45/35)
Min 2: 2x Plate Burpee
Min 3: 3x Plate Burpee
Continue pattern until work cannot be completed in the time allowed