CrossFit 1607 – CrossFit


quick mobility (No Measure)

-couch stretch

-lizard with banded distraction

-pry squat with KB (upright torso!)

-3 way shoulder


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)

Row 25 cals at easy pace

15x air squat

10x push up pull through


Metcon (Time)

With a partner

100/80x cal row

200x wall ball (20/14)

300x Russian KBS (53/35)

400m run

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