CrossFit 1607 – CrossFit
Mobility
3-way shoulder stretch
keg stretch
shoulder IR stretch
pigeon stretch
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 banded good mornings
then, with a blank bar
5x strict press
5x push press
5x push jerk
5x split jerk
Weightlifting
Jerk (1-1-1-1-1-1-1)
1×1 @ 75%
1×1 @ 80%
1×1 @ 85%
1×1 @ 90%
1×1 @ 95%
1×1 @ 100%
1×1 @ 100+%
Metcon
Metcon (Time)
27-21-15-9
PSN (75/55)
HRPU