CrossFit 1607 – CrossFit
Warm-up
shoulder pre-hab (No Measure)
3-way shoulder
10x pvc shoulder pass throughs
10x plank circles (R/L)
10x scap push ups
10x quadruped shoulder flexion- each side
20x band pull aparts
Warm-up (No Measure)
400m jog
2 Rounds:
10x alternating lizard
7x kip swings
5x push up pull through
Metcon
Metcon (AMRAP – Rounds and Reps)
26′ AMRAP
A1:
8x Burpee pull ups
10x DB snatch (60/40)
12x Weighted sit ups (45/30)
A2: 40/32 Cal row
A2 calls switch when they finish the cal row.
If A1 finishes all the work before A2, start from the top.
Pick up where partner left off.
1) Rx
2) (40/25) / (35/25)
3) (30/20) / (25/15)