CrossFit 1607 – CrossFit
Mobility
olympic wall sit
calf smash
banded FR stretch
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
Weightlifting
Front Squat + Pause (3×5)
@80% with a 3 sec pause
Metcon
Metcon (AMRAP – Rounds and Reps)
7′ AMRAP:
8x DB hang squat clean (40/25)
8x box jump overs (24/20)