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
3’x Olympic wall sit
1’x Couch stretch each side
Weightlifting
Front Squat (3×5@80%)
Metcon
Metcon (Time)
5 rounds:
8x DB squat cleans. (50/35)
14x GHD sit up
L4 Rx (DB to ground, only choose this if you can maintain neutral spine!!)
L3 Rx but DB from hang
L2 (40/30) / 8x GHD sit up
L1 (30/20) / sit ups
** if this is your first time doing GHD sit ups you may do not more than 5 to parrallel. Practice 3×3-5 reps outside the metcon and progress to higher rep scheme next time you perform GHDs.