CrossFit 1607 – CrossFit
Mobility
3-way shoulder
calf & soleus stretch
10x hip flow: lizard-hip flexor-kneeling hamstring
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)
3 rounds:
10x gas pedals
5x push up pull through
100m jog
10x ring rows (easy)
Metcon
Metcon (AMRAP – Reps)
2 rounds:
2’x max 10m weighted shuttle (30/20)
-1′ rest-
2’x max toe to ring
-1′ rest-
2′ x max sled pull (90/60)
-1′ rest-
2’x max pull ups
-1′ rest-
2′ max 200m run
-1′ rest-
Scoring:
Score for reps. All reps count as one. For shuttle, sled pull and run, 10m=1pt. When time is called, last full completed rep will be counted.
Scaling:
L3 Rx
L2 ring rows
L1 (20/15) / ring knee tucks / (65/45) / jumping pull ups