CrossFit 1607 – CrossFit
Mobility
-keg stretch
-banded ankle distraction
-3 way shoulder
-hip flow: 5x lizard, hip flexor, lateral lunge
-7x russian baby makers
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)
Part 1:
10x banded glute bridges
20″ hollow hold
10x hollow rocks
30″ superman hold
10x kip swings
Part 2:
2 rounds:
10-15x double unders/ 20-30 singles
10x Russian KBS
7x goblet squats
Part 3:
Load bar:
5-7 reps @ (135/85) (95/55)
3-5 reps @ (185/115) (115/75)
1 rep @ (225/145) (135/95)
CrossFit Games Open 16.2 (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
CrossFit Games Open 16.2 Scaled (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 115#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.