CrossFit 1607 – CrossFit
Mobility
-pec + pec minor smash (emphasize collar bone)
-foam roll upper back
-weighted t-spine smash (peanut + plate)
-banded lizard x 2′ each
-couch stretch x 2′ each
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′
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
Warm-up
10x Russian baby makers
10x push up-pull through
2x 10 ring row
2x 10 banded good moring
Metcon
Metcon (Time)
“Cindy Full of Grace”
3 cycles of
3x rounds of Cindy
10x Clean and Jerks (135/95)
**1 round of Cindy = 5x pull upx 10x push up, 15x air squat