CrossFit 1607 – CrossFit
Metcon
foam roll lats and HS
3-way shoulder stretch
calf stretch on rig
couch 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 through
5x kip swings on bar
10x banded good mornings
Weightlifting
Split Press (3RM + 5lbs)
Weightlifting
Strict Press (2RM + 5lbs)
Weightlifting
Push Press (1RM + 5-10lbs)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
scaled option:
400m run
21x KBS (53/35)
12x ring rows (top of ring at bottom of hip)