CrossFit 1607 – CrossFit
Mobility
3-way shoulder
pigeon
pec stretch on rig
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
Warm-up (No Measure)
2 rounds of:
5x push up – pull through
10x banded good mornings
10x sit ups
Weightlifting
Split Press (3RM + 15lbs)
Weightlifting
Strict Press (2RM + 15lbs)
Weightlifting
Push Press (1RM + 15lbs)
Metcon
Metcon (Time)
4 RFT:
12x HRPU
18x alternating DB snatch (50/35)
24x sit ups