CrossFit 1607 – CrossFit
Mobility
3 way shoulderx 1′ each
couch stretchx 1′ each
pry squat with KBx 3′ total
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)
then,
3 rounds:
3x hspu negative to 1 or 2 abmats
10x banded glute bridges
5x light KB goblet squat (chest tall!)
Metcon
Metcon (Time)
5 rounds: (12′ cap)
16x wallball (20/14)
7x HSPU
L4 Rx
L3 3-4 hspu
L2 3x kick to handstand-push up
L1 (16/10) / hspu on box
If you cannot complete 5x consecutive HSPU, do NOT choose the Rx volume.
Metcon (Time)
Row 2k
Optional:
If you are planning on completing 16.3, do not row, and use this time to practice bar muscle ups.