CrossFit 1607 – CrossFit
Mobility
foam roll lats
banded OH stretch
weighted butterfly stretch
Warm-up
(No Measure)
shoulder pre hab,
then,
2 rounds of:
5x push up-pull through
5 sec handstand hold
10x air squats
10x sit ups
Metcon
Metcon (AMRAP – Reps)
3 rounds:
30″ HSPU
30″ rest
30″ max supine ring row
30″ rest
30″ ring push ups
30″ rest
30″ hollow rocks
30″ rest
(1) Rx:
HSPU= GoMat or abmat + 25lb plates
ring row= shoulders directly under rings, feet on box with shoulders even or below foot level
(2) Scaled option:
HSPU= 1 abmat
ring row= feet directly under rig
(3) Scaled option:
HSPU= hold handstand against wall (30″=1 rep)
ring row= adjust feet back ~1ft behind rig
Metcon (Time)
5 rounds of:
18/15x cal row
10x DB hang squat cleans (45/30)