CrossFit 1607 – CrossFit
Mobility
calf smash
weighted butterfly stretch
pigeon stretch
3-way shoulder
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 squats
10x sit ups
Metcon
Metcon (AMRAP – Reps)
5 rounds:
1′ wall ball (20/14)
1′ burpee box jump (24/20)
1′ T2R
1′ rest
Scale= burpee box jumps to step ups