CrossFit 1607 – CrossFit
Mobility
-roll hamstrings, hip flexors and inner thigh
-5 each x alternating lizard (5″ hold)
-5 each x kneeling hip flexor (5″) to kneeling hamstring (5″)
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,
row 30 calories at a easy pace
15x banded good mornings
row 10 calories at a fast pace
Metcon
Metcon (Time)
30-20-10 reps of
calorie row
deadlift (135/95)
weighted sit up (45/35)