CrossFit 1607 – CrossFit
Mobility
keg stretch
3-way shoulder
olympic wall sit
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
Warm-up
Snatch warm up (No Measure)
5x high hang snatch pull
5x scarecrow snatch
5x high hang power snatch
5x OHS
5x hang snatch pull
5x hang power snatch
5x hang snatch
5x snatch pull
5x power snatch
5x snatch
Weightlifting
Snatch (Build to a heavy single)
Weightlifting
2 hang snatch pull + 1 hang snatch (6×1)
@70% of heavy single
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups