CrossFit 1607 – CrossFit
Mobility
3-way shoulder
3-way hip
banded HS
calf 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
Warm-up
(No Measure)
With a blank bar:
5x DL
5x Power Clean
5x Front Squat
5x Push Press
5x Back Squat
then, load bar for bear complex
Metcon
Metcon (AMRAP – Rounds and Reps)
12′ AMRAP:
10x DL (135/95)
100m run
3x bear complex (135/95)