CrossFit 1607 – CrossFit
Mobility
-smash posterior shoulder capsule (internally and externally rotate shoulder)
**spend quality time on this!
-scorpion stretch x5 each side (hold 5″)
-lizard stretch to hamstring stretch (5″ holds)
– “Russian baby makers” x10
Warm-up
(No Measure)
3 rounds:
5x push up-pull through
7x ring row
9x air squat
Metcon
Metcon (Time)
400m run
40x DB hang squat clean (35/25)
40x ring dip
40x pull ups
40x KBS (53/35)
40x GHD sit ups
40x GHD hip extensions
400m run