CrossFit 1607 – CrossFit
Mobility
keg stretch x2′
smash lats and pecsx 2′ each
3- way shoulder
couch stretchx 2′ each
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
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
Weightlifting
Split Jerk (5×3@70%)
Metcon
Metcon (Time)
5 rounds:
5x PSN (115/75)
9x ball slams (30/20)
13x lateral hops over the bar
**last did this WOD on September 23rd