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
Warm-up (No Measure)
Then,
2 rounds:
10x alternating lizard
10x lateral lunge (3″ pause)
10x quad pull
10x push up pull through
10x banded glute bridge
10x monster walk steps (fwd & back)
5x Russian baby makers
Mobility
-keg stretch with KB
-ankle stretch w/ barbell or KB
-banded front rack (if you struggle with the position)
Weightlifting
Front Squat + Jerk (Work up to a heavy set of 3+1)
This is week 4 of current strength progression. Attempt to PR from previous weeks effort.
Metcon
Metcon (Time)
24-16-8 reps of:
T2B
DB snatch (70/50)
Box jumps (24″/20″)
(12′ cap)
L3 Rx
L2 t2b 12-8-4 (finished in 3 sets or less) / 50/35
L1 knee tucks / (35/25)