CrossFit 1607 – CrossFit
Mobility
peanut upper back
keg stretch
3-way shoulder
weighted butterfly
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 ring rows
10x PVC OHS
Weightlifting
Overhead Squat (3-3-2-2-1-1-1)
Metcon
Metcon (Time)
3 rounds:
21x KBS (53/35)
15x burpees
9x C2B pull ups