CrossFit 1607 – CrossFit
Mobility
-keg stretch
-3 way shoulder
-3 way hip
-10 Russian baby makers
-10 ankle glides on each leg (hold 2″)
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,
5 rounds:
5x blank bar OH squat (control down with 3″ pause in the bottom)
5x ring row
Weightlifting
Back Squat (build to a heavy single)
then drop weight and perform 5×1 @90%
Metcon
Metcon (Time)
21x OH squat (115/75)
21x pull ups
15x OH squat (135/95)
15x pull ups
9x OH squat (155/105)
9x pull ups
Must change weight each round.