CrossFit 1607 – CrossFit
Mobility
olympic wall sit
banded HS stretch
banded FR stretch
banded OH stretch
Warm-up
shoulder pre-hab (No Measure)
10-15x pvc shoulder pass throughs
10x plank circles (R/L)
10x scap push ups
10x prone shoulder flexion (R/L)
20x band pull aparts
Warm-up (No Measure)
With a blank bar:
10x DL
10x back squat
10x push press
10x power clean
10x front squat
10x jerk
Metcon
Metcon (Time)
3 rounds:
“Cindy”
2 rounds:
“DT”
3 rounds:
“Cindy”
2 rounds:
“DT”
3 rounds:
“Cindy”
1 round: “Cindy”
5x pull ups
10x push ups
15x squats
1 round: “DT”
12x DL (155/105)
9x HPC (155/105)
6x Push Jerk (155/105)