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)
2 rounds of:
10x alternating lizard
10x toe pulls
10x lateral lunge
10x push up pull through
10x preztel
10x banded lat pulls (pvc)
5x russian baby makers
2 rounds:
15″ handstand hold wall/modified on box
3x hspu negatives to abmat (tripod!!!!! then mark hand and head position)
5x power clean (light)
Mobility
3 way shoulder
banded hip flexor
calf/soleus stretch
Metcon
Metcon (Time)
5 rounds
11x PC (115/75)
9x hspu
100m sprint
L3 Rx
L2 hspu to 1 or 2 abmat / (95/65)
L1 hspu mod. hspu / (85/60)