CrossFit 1607 – CrossFit
Mobility
banded OH stretch
banded FR stretch
twisted lizard
side hip opener
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)
0:00-12:00
6 rounds of:
2x muscle ups
6x goblet squats (70/53)
12x Russian KBS (70/53)
12:00-24:00
75/60x cal row
50x sit ups
25x DB push press (45/30)
Metcon (Weight)
24:00-27:00
5RM Hang Power Clean