CrossFit 1607 – CrossFit
Mobility
keg stretch
3-way hip
pry squat
pigeon 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:
5x hang snatch pull
5x hang power snatch
5x snatch DL with pause above knee
5x snatch pull wtih pause above knee
5x power snatch with pause above knee
5x snatch DL
5x snatch pull
5x PSN
Metcon
Metcon (Time)
5 RFT:
15x PSN (75/55)
20x air squats
30x sit ups