CrossFit 1607 – CrossFit
Mobility
foam roll lats
calf smash on kb
calf stretch
eccentric heel drops (10x each side)
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)
2 rounds of:
5x push ups – pull through
10x good mornings
10x ring rows
10x DBU (or attempts)
Metcon
Metcon (Time)
7 rounds: (20′ time cap)
6x strict pull ups
11x push ups
16x box slams (30/20)
34x DBU