CrossFit 1607 – CrossFit
Mobility
roll lats and posterior shoulder
partner assisted thoracic spine stretch
hip flexor with reach OH
pigeon stretch
ankle mobility with BB or KB
Warm-up
(No Measure)
shoulder pre hab
then,
With a blank bar,
5x snatch grip presses (from behind neck)
5x hang PSN
5x OHS with a 5″ pause at the bottom
5x PSN
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner:
10′ AMRAP
3-6-9-12-15-18-21…
OH Squats (75/55)
6-12-18-24-30-36-42….
sit ups
Metcon
Metcon (Time)
WIth a partner:
100x C&J (135/95)