CrossFit 1607 – CrossFit
Mobility
-Roll hamstrings, hip flexors and IT bands
-Pec smash
-IR stretch with PVC
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 (10 Rounds for reps)
EMOM 10′
even: 8x Romanian DL (choose weight)
odd: 10x strict ring dip
record load for RDL
Metcon
Metcon (Time)
5 Rounds of:
10x DB push press (35/25)
15x Russian KBS (70/53)
20x sit ups