CrossFit 1607 – CrossFit
Mobility
10x lizard stretch to hamstring stretch
10x lateral lunges (emphasize groin stretch)
banded hip flexor x 1 minute each side
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
(No Measure)
2 rounds:
5x inchworm push ups
10x banded good mornings
15″ handstand hold
Weightlifting
Deadlift (work up to a 2RM for day)
Example:
1×10 @ 95
1×5 @ 135
1×3 @185
1×2 @ 205 (sub-maximal)
1×2 @ 2RM
Metcon
Metcon (Time)
4 rounds of:
12x SDLHP (95/65)
10x burpee
8x HSPU
6x burpee