CrossFit 1607 – CrossFit
Metcon
Hip Flow: lizard, pigeon, lateral lunge
3-way shoulder
IR stretch
Sleeper stretch
Warm-up
(No Measure)
3 rounds:
10″ ring support (top)
7x ring row
10″ bottom ring
7x air squat
Weightlifting
Weighted Pull-ups (5-5-3-3-1-1)
+5-7.5lbs
Weightlifting
Weighted dips (5-5-3-3-1-1)
+5-7.5lbs
Metcon
Metcon (Time)
3 rounds:
35x wall ball (20/14)
15x Hang Power Snatch (95/65)