CrossFit 1607 – CrossFit
Mobility
3-way shoulder stretch
banded HS stretch
pry squat
calf smash
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
(No Measure)
2 rounds of:
5x push up – pull through
10x air squats
10x banded good mornings
5x hang snatch pulls (blank bar or PVC)
5x hang power snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
7′ AMRAP
100m sprint
8x wall ball (20/14)
8x hang power snatch (95/65)
rest 3′
7′ AMRAP
100m sprint
8x DL (185/125)
8x push ups