CrossFit 1607 – CrossFit
Mobility
3-way shoulder
then,
10x on each side: hold 5 seconds in each position
lizard – hip flexor – HS
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 banded good mornings
10x ring rows
Metcon
Metcon (AMRAP – Reps)
0:00-6:00
6′ AMRAP
9x SDLHP (95/65)
5x burpee pull ups
6:00-9:00: rest
9:00-14:00
5′ AMRAP
8x PC (135/105)
6x T2B
14:00-17:00: rest
17:00-21:00
4′ AMRAP
7x DL (205/140)
8x pull ups