CrossFit 1607 – CrossFit
Mobility
-3 way shoulder
-crab stretch/table top stretch (fingers face away, press hips to ceiling, shift weight forward)
-10 lateral lunges (hold 5″)
-10x 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
10x box step ups
5x air squat
Metcon
Metcon (Time)
20-15-10-5
Box jump overs (24″/20″)
Ring dip
DB thruster (40/30)
Box jump over= land on box, step or hop down, legs do not have to be extended at top
L3 Rx
L2 scale volume of ring dips 10-8-6-4 / (30/20)
L1 box step ups / jumping or banded ring dips / (25/15)
**jumping run dips** these can be a better option than banded ring dips. Starting in bottom of rings, jump and press out under control to full support at top of rings. Hold for 1″ and control decent down. Use just enough effort from the jump to allow you to get over the threshold of the movement. Do not make it easy.