CrossFit 1607 – CrossFit
Mobility
– smash pecs, triceps, lats, calves
– 3-way shoulder
– PNF hamstring stretch (band) 4-6 each
– calf stretch
Warm-up
(No Measure)
Row 350m (easy pace)
Jog 200m
Shoulder pre-hab
muscle up skill review and practice
Metcon
Metcon (6 Rounds for reps)
EMOM 6′
4x muscle ups
1) 2x modified MU on floor
2) 2x pull ups + ring dips
3) jumping MU (must press out!)
Rx+ = 5 or more reps each round
Metcon
Metcon (Time)
Row 50 calories
Run 600 meters
Row 40 calories
Run 400 meters
Row 30 calories
Run 200 meters