CrossFit 1607 – CrossFit
Mobility
3 way shoulder
hip flow: 10 rounds each (5″ hold)
-lizard
-hip flexor
-kneeling hamstring
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
(No Measure)
then,
Jog 200 meters
5x clean pull
5x power clean
5x front squat
5x front squat (3″ pause)
5x push press
5x jerk
5x clean and jerk
Metcon
Metcon (Time)
In 15 minutes with partner
Run 1 mile. With time remaining establish 1RM Clean and Jerk
(post combined load in comment section)
At 15 minutes (for time)
800 meter run
30x DL (315/215)