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)
10 reps each of:
-alternating lizard
-lateral lunge
-Russian baby makers
-push up pull through
-banded glute bridge
-steps fwd/bck monster walks
-band resisted squats
-scap pull ups
-kip swings
-pull ups/piked ring pull ups/ ring rows
then,
start with a blank bar and build to working weight for front squat
Weightlifting
Front Squat (5×2 @ 92%)
Metcon
Metcon (Time)
5 Rounds:
6x DB hang squat cleans (45/30)
9x pull ups
12x weighted sit ups (45/35)
(15′ cap)
1) Rx
2) (35/25) / 5x pull ups / (35/25)
3) (25/15) / piked ring pull up / (25/15)
4) ring rows / (15/10)