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)
3 Rounds:
10x alternating lizard
10x lateral lunge
5x push up- pull through
1x TGU (light/un-weighted)
Weightlifting
Back Squat (3×5@85%)
Metcon
Metcon (Weight)
10′ EMOM
2x Turkish Get-Up: alternating (choose load)
Metcon (Time)
Row:
800m-rest 30″- 400m-rest 30″- 200m
—Rest 2′—
600m-rest 30″- 300m-rest 30″-100m
Score for total time, including rest. Record split times in comments section.