CrossFit 1607 – CrossFit
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
2 rounds:
10x walking lizard
10x lateral lunge
5x push up pull through
10x banded good morning
5x scap pull ups
20″ hollow hold
20″ arch hold w/ PVC
Mobility
-keg stretchx 2′
-banded shoulder flexion (front rack)x 1′ each
-banded hip flexor x1′ each
Metcon
Metcon (Time)
3 rounds with a partner:
40x T2B
40x HSPU
40x hang power clean (115/75)
*Each partner has one attempt to complete as many reps of the the movement as possible. If all reps are complete, continue to next movement. If athlete breaks with reps remaining, the difference becomes burpees to be completed at the end of the workout. TOGETHER.
L3 Rx (do not choose Rx unless you can complete 10-15 t2b and hspu)
L2 25 reps of each movement
L1 hanging knee raises, mod. hspu on box, (75/55)