CrossFit 1607 – CrossFit
Mobility
foam roll lats and HS
banded HS stretch
3-way shoulder stretch
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 throughs
10x banded good mornings
10x sit ups
Weightlifting
Split Press (work up to a heavy triple)
Weightlifting
Strict Press (work up to a heavy double)
Weightlifting
Push Press (work up to a heavy single)
Metcon
Metcon (Time)
5-4-3-2-1
DL @ 85%
*100m sled drag between sets (135/90)