CrossFit 1607 – CrossFit
Mobility
foam roll lats and HS
twisted lizard
side hip opener
Russian baby makers
Warm-up
shoulder pre-hab (No Measure)
10-15x pvc shoulder pass throughs
10x plank circles (R/L)
10x scap push ups
10x prone shoulder flexion (R/L)
20x band pull aparts
(No Measure)
Turkish get up practice
Weightlifting
pause clean (knee)+hang clean+clean+jerk (1-1-1-1-1-1-1)
2″ pause at knee
work up to a heavy single
add 5lb from last week
Metcon
Metcon (Time)
2 RFT:
40x cal row
40x T2Ring
10x TGU (35/25)
Scaled option 1: 30x T2Ring
Scaled option 2: 20x T2Ring