CrossFit 1607 – CrossFit
Mobility
roll lats, HS, and calves
3-way shoulder
banded HS stretch
pec 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
(No Measure)
2 rounds:
5x push up – pull through
10x ring rows
10x sit ups
10x banded good mornings
Weightlifting
Weighted Pull-ups (5-5-3-3-1-1)
add 7.5-10lbs
Weightlifting
Weighted dips (5-5-3-3-1-1)
add 7.5-10lbs
Metcon
Metcon (Time)
5 rounds:
200m run
10x T2B
5x DL (275/185)