CrossFit 1607 – CrossFit
Mobility
foam roll HS and lats
calf smash on kb
pigeon stretch
banded HS stretch
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
Weightlifting
Power Clean (2×3)
1×3@60%
1×3@70%
1×3@80%
2×3@85%
Metcon
Metcon (Time)
1000m row
800m run
500m row
400m run
250m row
250m run