CrossFit 1607 – CrossFit
Mobility
lizard x2′ each
banded hip flexor x2″ each
10 reps (hold 3″):
lateral lunge (foot flat)
lateral lunge (toe up)
Russian baby makers
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)
3 rounds
5x push up pull through
7x blank bar OH squat
Metcon
Metcon (Time)
40x thruster (95/65)
40x box jumps (24″/20″)
40x HRPU
40x ring row (feet elevated)
40x KBS (53/35)
40x weighted sit ups (45/35)
40x OH squat (95/65)
L3 Rx
L2 (75/55), (20″/18″), (35/25)
L1 (55/35), (18″/12″), (25/15)