CrossFit 1607 – CrossFit
Mobility
-smash posterior shoulder and lat
-internal rotation shoulder stretch
-forearm stretch on floor
-PNF hamstring x4-8
-hip flexor stretch
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
Metcon
Metcon (AMRAP – Reps)
25 minute AMRAP in teams of 2:
Partner A: 400m run
Partner B: Barbell complex (2x deadlift, 2x hang power clean, 2x S2OH) (135/95)
Partner A: 400m run
Partner B: 10 sit up, 10x push up
Parnter A: 400m run
Partner B: DB snatch (50/35) (R/L)
Each partner will only move ONCE per couplet of exercise and then move on. Start at the top if the end is reached. Score each combination of movement as 1 rep.