CrossFit 1607 – CrossFit
Mobility
calf smash on kb
banded OH stretch
pigeon on box
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
Warm-up
(No Measure)
3 rounds of:
5x push up – pull through
10x box step ups
Metcon
Metcon (Time)
“Betty”
5 RFT:
12 Push Press (135/95)
20 Box Jumps (24/20)