CrossFit 1607 – CrossFit
Mobility
-foam roll lats, posterior shoulder, pecs
-pvc shoulder pass throughs
-pvc internal rotation stretch
-3-way shoulder stretch
Warm-up
Muscle up progressions (No Measure)
20x hollow/superman transitions
(1) 10x false grip supine ring row
(2) 10x MU transitions w/ feet on floor
(3) 10x banded hips to rings
(4) 10x MU transitions in band (heavy band, no bounce, kness drop!)
(5) 10x banded MU
(6) 10x kip swings on rings
(7) 10x kipping hips to rings
(8) partner MU push throughs
Metcon
Metcon (Time)
30 rounds:
4x burpee
1x muscle up