CrossFit 1607 – CrossFit
Mobility
-roll lats, upper back and groin
-keg stretch on foam roller of med ball
-3 way shoulder
-3 way hip opener
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:
10x kip swings on bar
10x air squats w/ hands behind head
5x push up-pull through
Metcon
DG (AMRAP – Rounds and Reps)
10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
Female Rx is 25#