CrossFit 1607 – CrossFit
Mobility
-roll (hams, glutes, calves, quads, hip flexors, back)
-pigeon x1′ each
-kneeling hip flexor x 1′ each
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)
Jog 400m
then,
2 rounds:
10x walking lizard (5 each)
5x push up-pull through
10x banded good mornings
10x banded glute bridges
Metcon
Metcon (Time)
5 Rounds
9x deadlift (225/155)
15x ring push ups
200m run
L3 Rx
L2 (185/125) / 10x ring push up
L1 (135/95) / 10x strict push ups