CrossFit 1607 – CrossFit
Mobility
3-way shoulder
2 laps walking length of gym:
-lizard
-kneeling hip flexor (arms overhead) to hamstring
-lateral lunge
-inchworm push ups (only 1x lap)
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)
2 rounds:
10x moderate weight Russian KBS
5x push up-pull through
Metcon
Metcon (Time)
For time
75x push ups
100x Russian KBS (70/53)
125x cal row
*you may partition reps as necessary. if you are planning on completing 16.2 make sure you do not work at no more than 70-80% max aerobic capacity.