CrossFit 1607 – CrossFit
Mobility
quick mobility (No Measure)
-couch stretch
-lizard with banded distraction
-pry squat with KB (upright torso!)
-3 way shoulder
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)
250m run
10x spiderman lunges
10x toe pulls
10x lateral lunges
10x Russian baby makers
10x push up- pull through
Metcon (Time)
For time with a partner (relay style):
(inspired by CrossFit Team Series)
30x DL(185/125)
400m run
30x OH squat (95/65)
then,
25x HPC (115/75)
250m run
25x pull ups
then,
4 rounds (alternating b/w partners)
20 burpee bar hops
20x front squat (95/65)
100m sprint
30 minute time cap. Any remaining reps will be added to 30 minute cap as seconds.