CrossFit 1607 – CrossFit
Mobility
roll adductors and VMO
roll upper back and lats
3=way hip
twisted lizard
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:
7x push up – pull through
7x ring tow
10x blank bar FS
Weightlifting
Split Press (3RM + 10lbs)
Weightlifting
Strict Press (2RM + 10lbs)
Weightlifting
Push Press (1RM + 10-15lbs)
Metcon
Metcon (AMRAP – Rounds and Reps)
7′ AMRAP
3-6-9-12-15-…..
Front Squat (135/95)
C2B pull ups
Score: The round is the last round where you completed all reps. The reps are the number of reps you completed in the round when the clock stopped.
Ex: 9+19 means I completed round 9 and got 12 Front Squats and 7 pull ups in the round of 12