CrossFit 1607 – CrossFit
Mobility
– couch stretch
– pigeon stretch
– PNF pry squat x4-8 reps
– shoulder pass throughs x10-20
– gas pedal stretch
Warm-up
(No Measure)
Shoulder pre-hab
10x barbell rack stetch (on back)
5x good morning
5x front squat
5x high hang power clean
3x high hang clean
5x hang power clean
3x hang clean
Weightlifting
Hang Clean (build to a 2RM)
5′ clock to establish a 2RM. Bar must not touch floor between reps.
Metcon
Metcon (Time)
15-12-9 reps of:
deadlift (245/165)
HRPU
box jumps (24″/20″)
6′ cap
Metcon (Time)
3 rounds of:
200m burden run (30/20)
10x front squat (115/75)
5′ cap