CrossFit 1607 – CrossFit
Mobility
HS stretch with foot on rig
banded lizard
ankle stretch on box
IR stretch on rig
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
Warm-up
Warm-up (No Measure)
5x snatch grip press
5x high hang snatch pull
5x high hang muscle snatch
5x hang snatch pull
5x hang muscle snatch
5x snatch pull
5x muscle snatch
Weightlifting
Muscle Snatch (1-1-1-1-1-1-1)
Weightlifting
Snatch Pull (3×3)
@90%
Metcon
Metcon (AMRAP – Rounds and Reps)
8′ AMRAP
5x box jump (30/24)
10x KBS (70/53)