CrossFit 1607 – CrossFit
Mobility
– 3-way shoulder
– banded front rack stretch (standing on band)
-olympic wall sit
– banded hip flexor
Warm-up
Dynamic warm up- short (No Measure)
10x shoulder pass throughs (PVC)
5x spiderman lunge (each side)
5x toe pulls (each side)
5x step overs (fwd + bkwd)
7x push up-pull through
5x lateral lunge (each side)
7x “Russian baby makers”
1-2’x ankle stretch with bar
Weightlifting
Clean and Jerk (15 reps to build to a heavy single)
Heaviest single should be ~90% of last week
Metcon
Metcon (Time)
4 Rounds of:
3x wall walk
30″x L-sit (accumulate)
10x T2B
For L-sit, thighs should be parallel with floor for Rx.