CrossFit 1607 – CrossFit
Mobility
quick mobility (No Measure)
-couch stretch
-lizard with banded distraction
-pry squat with KB (upright torso!)
-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
(No Measure)
Row 25 cals at easy pace
15x air squat
10x push up pull through
Metcon
Metcon (Time)
With a partner
100/80x cal row
200x wall ball (20/14)
300x Russian KBS (53/35)
400m run