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
Then,
Jog 400m
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
Metcon
Metcon (Time)
Partner WOD:
100x sit-ups
90x ring rows
80x wall ball (20/14)
70x DL(115/75)
60x HRPU
50x HPC (115/75)
40x box jumps (24″/20″)
30x S2OH (115/75)
20x HPSN (115/75)
1RM Clean and Jerk (3 attempts each partner)
L3 Rx
L2 (95/65)
L1 (75/55)