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)
2 rounds:
10x alternating lizard
10x lateral lunge
10x banded good morning
10x push up- pull through
Metcon
2016 Regional WOD’s with a partner:
Metcon (Time)
Regional Event 3:
104x wall-ball (20/14)
52x pull ups
(6′ cap)
1) Rx
2) banded kipping pull ups
3) piked ring pull ups
4) jumping pull ups (6″ from bar)
Metcon (Time)
Regional Event 5
3 Rounds:
400m run (together)
40x sit ups
7x deadlifts (275/185)
**partners synchronize reps
(16′ cap)
If it rains, sub 25x burpees for run.
1) Rx
2) (225/155)
3) (185/125)
4) (135/95)