CrossFit 1607 – CrossFit
Mobility
kneeling HS/HF stretch
PNF pry squat holding KB (chest up!)
5x Russian baby makers
PVC pass throughs
PVC FR stretch with external rotation
Warm-up
(No Measure)
10x air squats with 5 sec hold at bottom
15x banded good mornings
10x push ups
Metcon
Metcon (AMRAP – Reps)
20′ EMOM
even: 12x wall ball (20/14)
odd: 5x HPC (185/125)
If reps are not completed each round, deduct from the total
RX plus:
15x wall balls (20/14)
5x HPC (205/140)