CrossFit 1607 – CrossFit
Mobility
calf smash
banded HS
couch stretch
pigeon on box
hold in bottom of dip
Warm-up
(No Measure)
2 rounds of:
5x push up – pull throughs
10x light KBS
Warm-up
Ring dip skill practice (No Measure)
RING SUPPORT
1) support with heels on med ball
2) ring support unassisted
NEGATIVES
1) eccentric with heels on ball
2) eccentric unassisted
DIPS
1) ring lower to jumping
2) kipping (stacked boxes or rings)
Metcon
Metcon (Time)
For time:
1000m row
35x burpee box step over (35/25)
1000m row