CrossFit 1607 – CrossFit
Mobility
Smash posterior shoulder and lats
Shoulder flex ion stretch on rig
Olympic wall sit
Banded hip flexor
Warm-up
Dynamic warm up- short (No Measure)
10x shoulder pass throughs (PVC)
5x spiderman lunge (each side)
5x toe pulls (each side)
5x fire hydrants (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 (Time)
Inspired by CrossFit Team Series
With a partner
“Elizabeth”
21-15-9 reps of
Power clean (135/95)
Ring dips
“Annie”
50-40-30-20-10 reps of
Double unders
Sit ups
“Randy”
75x snatches (75/55)
“Karen”
150x wallball (20/14)