CrossFit 1607 – CrossFit
Mobility
banded OH stretch
hold in bottom of dip
Sampson stretch
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
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)
0:00-8:00
5 rounds:
3x HSPU
6x burpee
9x pull ups
8:00-18:00
3 rounds:
20x OH plate lunges (45/35)
5x burpee MU
1x 100m run
*sub 2x MU progression
at 18:00
18x man makers (35/25)