CrossFit 1607 – CrossFit
Metcon
foam roll lats and HS
banded OH stretch
kneeling HF/HS
pry squat with kb
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
Metcon (Time)
40x cal row
40x DB Push Press (35/25)
30x pull ups
30x ball slam (30/20)
20x hang squat clean (115/75)