CrossFit 1607 – CrossFit
Mobility
-keg stretch with KB anchored overhead (3 minutes on this!! otherwise KB movement overhead will be difficult)
-3 way shoulder (spend 2′ each on bow and arrow)
-banded hip flexor x 1′
-KB pry squat 5x contract/relax (5″/10″)
***take your time and focus on mobility. kettlebells will be difficult if proper ranges aren’t met
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,
review kettle bell front rack (5 minutes)
20x Russian KBS (53/35)
10x American swings
10x Goblet squats
5x single arm push press each arm
Metcon
Metcon (Time)
25x front squat (53/35) (in each hand)
25x push press (53/35)
25x T2B
50x ball slam (30/20)
25x T2B
25x push press
25x front squat
L3: Rx
L2: 35/26 kettlebells/ Toes-to-ring
L1: use dumbbells/ hanging knee tucks