CrossFit 1607 – CrossFit
Mobility
(10′ for mobility)
-3 way shoulder
-Banded shoulder IR mob: 10x 90/90, 10x reach behind
-Hip flow: 10x lizard-pigeon-lateral lunge
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,
(20′ for skill review and warm up)
**review handstand positioning and proper pressing for hspu
3 rounds:
3x handstand push up negatives (1 or 2 abmats)
5x snatch grip tempo RDL (8″/1″)
5x power snatch (3″ pause in receiving postition)
Metcon
Metcon (AMRAP – Reps)
18′ AMRAP with a partner
32x power snatch (75/55)
24x handstand push ups
12x step ups (35/25) (24″/20″)
26x power snatch
18x handstand push ups
12x step ups
20x power snatch
12x handstand push ups
12x step ups
14x power snatch
6x handstand push ups
12x step ups
**if all reps are completed, start from the top.
L3 Rx
L2 (65/45), 1 or 2 abmat, (30/20)
L1 (55/35), hspu on box, (25/15)