CrossFit 1607 – CrossFit
Mobility
peanut upper back
keg stretch
3-way shoulder
olympic wall sit
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 up = pull through
10x PVC OHS
10x lunges
Weightlifting
Overhead Squat (5×3)
add 15lbs from week 1
Metcon
Metcon (Time)
5 rounds:
200m shuttle (50m out and back x2)
7x Front Squat (155/105)
5x S2OH (155/105)
rest 1′
Record split time for each round.
Score is total time.