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 banded good morning
10x banded glute bridge
5x push up pull through
10x kip swings
10x ring rows
10″ handstand hold
Gymnastics
Everyone should attempt each gymnastic movement if possible. If you are unable to complete a rep, perform max reps scaled.
Strict pull up (max effort)
Scale: max rep piked pull ups on rings
Handstand Push-ups (max effort)
Scaled: max rep piked push up on toes to 1 abmat.
Toes-To-Bar (max effort)
Scaled: hanging straight leg raise to 90 degrees.
Metcon
Metcon (Time)
12-10-8-6-4-2:
deadlift (225/155)
handstand push ups
(9′ cap)
1) Rx
2) 1 abmat
3) (185/125) / 2 abmat
4) (155/105) / box hspu on toes
5) (135/95) / box hspu on knees