CrossFit 1607 – CrossFit
Warm-up
shoulder pre-hab (No Measure)
3-way shoulder
10-15x pvc shoulder pass throughs
10x plank circles (R/L)
10x scap push ups
10x prone shoulder flexion (R/L) OR 2.5# Y’s
20x band pull aparts
Dynamic warm-up (No Measure)
2 Rounds:
10x alternating lizard
10x lateral lunges
10x toe pulls
10x quad pulls
10x straight leg raises
5x crab rocks
5x push up pull through (5″ hold)
10x pretzel with reach
10x banded glute bridge
5x Russian baby makers
Mobility
2’x olympic wall sit
2×1′ weighted ankle stretch (KB or bar)
2x 30″ partner thoracic stretch
Weightlifting
Back Squat (3×10 @75%)
Metcon
Metcon (Time)
12-9-6-3 reps:
Squat snatch (135/95)
2x ring push up
(12’cap)
L4 Rx
L3 from hang or block (115/75)
L2 power snatch-OHS (95/65) / strict push ups
L1 power snatch / banded push up (waist)