CrossFit 1607 – CrossFit
Mobility
3-way shoulder stretch
banded HS stretch
weighted butterfly stretch
twisted lizard
pigeon 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
Metcon
Metcon (Weight)
EMOM
1x Push Press
*start at 95/65
*add (10/5)# every minute until failure. When 1x PP cannot be completed with your current weight, start:
1x Hang Squat Clean
*add (10/5)# every minute
1x DL
*add (20/10)# every minute
scaled option 1: 65/45
scaled option 1: 45/35
*score is the combined total heaviest successful lift of each movement