CrossFit 1607 – CrossFit
Mobility
calf smash
banded HS stretch
pigeon stretch
banded OH stretch
Warm-up
(No Measure)
shoulder pre hab
then,
2 rounds of:
200m run
5x push up – pull through
10x banded good mornings
Weightlifting
Deadlift (3RM then 3×3 @80%)
build to a 3RM
then, drop weight and complete
3×3 @80%
Metcon
Metcon (Time)
20-15-10-5
C&J (95/65)
box jumps (30/24)
*200m run between rounds