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
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
Metcon
Metcon (Time)
Row 1000m
50x Goblet squat (53/35)
50x balls slam (30/20)
50x sit ups
50x DB renegade row- alternating (30/20)
50x hrpu
50x DB low hang (below knee) clean and press (30/20)
50x hollow rock
Row 1000m
1) Rx
2) (35/26) / (25/15) / incline push ups on rig / hollow hold
3) (26/18) / (20/10) / hollow hold- adjust legs