CrossFit 1607 – CrossFit
Mobility
– pigeon stretch on box
– PNF hamstring stretch on rig
– 3 way shoulder
– calf smash and stretch
Warm-up
(No Measure)
Shoulder pre-hab
350m row
10x step ups
5x push up-pull throughs
Metcon
Metcon (Time)
CrossFit Team Series Event 1 with a TWIST!
Rx’d Workout
For time:
Females complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total
Then, males complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total
Rx’d Standard
F – 30-lb. dumbbells to 20-inch box
M – 45-lb. dumbbells to 24-inch box
Scaled Workout
For time:
Females complete:
100 single-unders, each
75-calorie row, total
50 step-ups, total
Then, males complete:
100 single-unders, each
75-calorie row, total
50 step-ups, total (no weight) (24/20)
**TWIST** During WOD, resting team members must complete 300x DB Snatches (55/35). Goal is to complete all reps before all 4 team members have finished the team series WOD. If all reps completed, there is no time penalty. If reps are remaining, add them to the end of the WOD as seconds.