CrossFit 1607 – CrossFit Lite
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)
Bike 3′
10x alternating lizard
10x toe pull
5x push up-pull through
Metcon
Metcon (3 Rounds for time)
3 Rounds:
100x DBU / 200x singles
50x Russian KBS (53/35)
15x burpees
rest 2′
1) Rx
2) (35/26)
Metcon (Calories)
5 rounds:
30″ cal assault bike
30″ rest