CrossFit 1607 – CrossFit
Mobility
– 3 way shoulder
– roll calves and front of shins (not on bone)
– calf stretch on rig
-lizard
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
(No Measure)
Then,
Jog 250m
3 rounds
2x Rope pulls (floor to stand)
10x box step ups
Metcon
Metcon (AMRAP – Rounds and Reps)
14′ AMRAP
2x rope climbs
250m run
10x box jump overs (24″/20″)