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 or Row 5 min
10x alternating lizard
10x quad pull
10x toe pull
5x push up- pull through
Warm-up (No Measure)
Bike or Row 5 min
10x alternating lizard
10x quad pull
10x toe pull
5x push up- pull through
Metcon
Metcon (Time)
4 Rounds
25x Sit ups
20/16 cal row
16x DB step ups (30/20) (20″/18″)- alternating
10x DB push press (30/20)
1) Rx
2) (25/15) / 20 sit ups
3) (20/10) / 15 sit ups