CrossFit 1607 – CrossFit
Mobility
3-way shoulder
Hip flow: 10x lizard-pigeon-lateral lunge
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 of:
5x push up – pull through
10x air squats
10x banded good mornings
Metcon
Metcon (Time)
6 RFT:
5x man makers (35/25)
6x ball slams (30/20)