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
Warm-up (No Measure)
then,
2 Rounds:
10x alternating lizard
10x lateral lunges
5x Russian baby makers
10x banded squats (criss-crossed around knees)
5x wall facing squats
5x push up pull through
Weightlifting
Front Squat (7×2 @ 85%)
Metcon
Metcon (Time)
3 rounds:
27x Russian KBS (70/53)
18x GHD sit ups
9x push press (145/100)
(11′ cap)
1) Rx
2) 12x GHD / (115/75)
3) 8x GHD / (95/65)
4) 5x partial range GHD + 13 sit ups
**GHD sit ups**
If this is your first time doing GHD sit ups, perform 5x partial range in the WOD. Next time you will increase the range and then increase the volume.