CrossFit 1607 – CrossFit
Mobility
Smash lats and posterior should capsule
Tricep stretch on rig
Pec stretch on rig
Couch 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
(No Measure)
Then,
3 rounds
5x push up-pull through
7x ring row
20x DU/DU attempts OR 40 singles
Weightlifting
Weighted Pull-ups (5-5-3-3-1-1)
Add 5 lbs from last week. If no weight, attempt to increase difficulty of one or all progressions.
Weighted dips (5-5-3-3-1-1)
Add 5 lbs from last week. If no weight, attempt to increase difficulty of one or all progressions.
Metcon
Metcon (Time)
3 rounds:
60x double unders
30x lunges (alternating)
12x push press (135/95)