CrossFit 1607 – CrossFit
Mobility
hip flow: 10x 3-5″ hold at each position
-lizard
-pigeon
-lateral lunge
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
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)
Goal: accumulate at least 30 practice reps
**If you already have ring dips, practice bar muscle ups
Metcon
Metcon (AMRAP – Rounds and Reps)
14′ AMRAP
5x PC (165/110)
7x DL (165/110)
9x pull up
11x burpee
before WOD:
5x blank bar RDL
5x clean pull
5x power clean
then load bar