CrossFit 1607 – CrossFit
Mobility
olympic wall sit
banded OH stretch
banded FR 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 of:
5x push up-pull through
10x squats
10x banded good mornings
10x sit ups
Metcon
Metcon (AMRAP – Rounds and Reps)
4′ AMRAP
9x DL (115/75)
6x Front Squat (115/75)
3x Push Press (115/75)
rest 3′
4′ AMRAP
12x sit ups
8x ball slam (30/20)
6x burpees
rest 3′
5′ AMRAP
100m run
7x cluster (115/75)