CrossFit 1607 – CrossFit
-3 way shoulder
-olympic wall sit (banded)
-5x lateral lunges each side (hold 5″)
-10x Russian baby makers
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
10x banded glute bridges
7x ring rows
5x blank bar hang & low hang power clean
3x front squat (3″ hold at bottom)
1x low hang clean + hang clean
*build to heaviest load possible and maintain that across all sets
low hang= below knee starting position
hang= above the knee starting position
YES, these are squat cleans.
Metcon (AMRAP – Reps)
9x thrusters (95/65)
6x burpee pull ups (bar above finger tips)
**at the end of the workout at the call of time, you get one max effort attempt of thrusters to add to your score.
**if you are not holding the bar at once time is called, your workout is done.
**if bar comes out of the front rack or touches the floor, your workout is done.