CrossFit 1607 – CrossFit
Mobility
3-way shoulder
twisted lizard
pry squat
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)
with a blank bar:
5x power clean
5x push press
5x power clean
5x push jerk
5x power clean
5x front squat (“3 hold, then 1/4 and out)
5x split jerk
5x squat clean
Metcon
Metcon (Weight)
20′ clock
Every 30″ complete:
1x Squat Clean & Jerk @ choose weight
If you missed a rep during the 30″ interval, then drop weight and maintain the lower weight for the remainder of the EMOM