CrossFit 1607 – CrossFit
Mobility
-3 way shoulder
Hip Mobility (No Measure)
-1-2’x pigeon stretch
-1′ x lizard stretch
-1’x banded hip flexor
-2′ frog stretch
-5x Russian baby makers
-5x Cossack squat/lateral lunges
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
(No Measure)
then,
3 Rounds
5x push up-pull through
10x air squat
Metcon
Metcon (AMRAP – Rounds and Reps)
25′ ARMAP with a partner
A1: 400m run
A2: 10x back squat (135/95)
10x S2OH (135/95)
10x KBS (70/53)
While A1 run 400m, A2 completes as many reps as possible. When A1 returns, they will tag partner and pick up where A2 left off. A2 will begin run.