CrossFit 1607 – CrossFit
Mobility
3-way shoulder
calf smash
lizard/twisted lizard
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 of:
5x push up – pull through
10x plate thruster
10x banded good mornings
10x box step ups
Metcon
Metcon (AMRAP – Reps)
With a partner:
From 0-3 min:
max rep DB thruster (35/25)
3-6 min:
max rep pull ups
6-9 min:
max rep box jumps (24/20)
9-12 min:
max rep ball slam (30/20)
rest 4′
repeat