CrossFit 1607 – CrossFit
Mobility
-couch stretch
-lizard
-pigeon
**do all on one side, the switch
-3 way shoulder
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
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′
(No Measure)
5′ MU transitions
5reps each of:
Hang clean high pull
Hang muscle clean
Hang power clean
*add weight
Halting clean DL (knee)
Halt clean, then power clean
Power clean
Metcon
Metcon (AMRAP – Reps)
Against a 16′ clock with a partner:
800m run
Then with time remaining,
2x muscle up
2x DL (185/125)
2x PC (185/125)
4x muscle up
4x DL
4x PC
continue pattern for remaining time