CrossFit 1607 – CrossFit
Mobility
-wrist circles x10 reps each direction
-tricep + sub. scap stretch on rigx 1′ each
-keg stretch (focus on good OH position!)
-hip flexor smash
-hip flexor stretchx 1′ each
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
Gymnastics
10′ to practice handstand work
-HS holds
-wall walk
-HSPU
-HS walk
Metcon
Metcon (Time)
6 Rounds
7x thruster (95/65)
7x SDLHP (95/65)
7x K2E