CrossFit 1607 – CrossFit
Mobility
olympic wall sit
keg stretch with band or bar
banded FR stretch
lizard 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
Front Rack Mobility (No Measure)
IF you have trouble achieving FR, do this every class!!
-forearm stretch 1-2′ each
-tricep smash on barbell 1-2′ each
-PVC shoulder flexion stretch x5 contract/relax (5″/10″)
-PVC shoulder external rotation x5 contract/relax (5″/10″)
-double bar FR stretchx 2′
Warm-up (No Measure)
5x high hang snatch pull
5x high hang power snatch
5x hang snatch pull
5x hang power snatch
5x snatch pull
5x power snatch
5x front squats
Weightlifting
Front Squat (3×3)
@80%
Metcon
Metcon (Time)
“Karabel”
10 RFT:
15x wall ball (20/14)
3x PSN (135/95)