CrossFit 1607 – CrossFit
Mobility
olympic wall sit
banded hip flexor
banded hamstring
3-way shoulder
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
Back Squat (heavy single)
Metcon
Metcon (Time)
40x DL (115/75)
40x HPC (115/75)
40x Push Press (115/75)
40x wall ball (20/14)
*every time you break, perform 100m sprint