CrossFit 1607 – CrossFit
Mobility
foam roll HS/calf
banded HF stretch
banded HS stretch
runners stretch
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)
2 rounds:
250m run
5x push up – pull throughs
10x banded god mornings
10x lunges
Metcon
Metcon (Time)
For time (with a partner):
100 cal row
250m plate run (45/35)
80x plate lunges (45/35)
250m plate run
60x floor press (135/95)
250m plate run
100x DL (135/95)