CrossFit 1607 – CrossFit
Mobility
-roll lower body
-3 way hip
-keg stretch with KB overhead
-3 way shoulder
-kneeling hip flexor w/ band distraction (facing rig, band on back leg)
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)
then,
3 rounds
5x Russian baby makers
5x push up-pull through
5x ring row
Metcon
Metcon (Time)
With a partner:
120x thruster (95/65)
**every time you switch partners perform 3x burpee (each)
80x ball slam (30/20)
**every time you switch partners perform 100m run (together)
40x C2B pull ups
**every time you switch partners perform 15x push ups (each)