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
5x push up- pull through
10x ring row
Metcon
Metcon (3 Rounds for time)
3 rounds of Baseline:
500m row
40x air squat
30x sit up
20x push up
10x pull up
(6′ cap each round)
Rest 3 minutes
1) Rx
2) push up (band on elbow) / piked ring pull up
3) modified push up on box / ring row