CrossFit 1607 – CrossFit Lite
Warm-up
Bike for 5′ at an easy pace
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
General Mobility (No Measure)
10x alternating lizard
10x frog rocks
5x Russian baby makers
10x lateral lunges
5x push up-pull through
Metcon
Metcon (Time)
Run 300m shuttle (200+100m)
20x Push ups
20x Ring rows
20x DB Thrusters (35/25)
Run 300m shuttle (200+100m)
15x Push ups
15x Ring rows
15x DB Thrusters
Run 300m shuttle (200+100m)
10x Push ups
10x Ring rows
10x DB Thrusters
Run 300m shuttle (200+100m)
5x Push ups
5x Ring rows
5x DB Thrusters
1) Rx
2) (30/20)
3) (25/15) / 200m run only