CrossFit 1607 – CrossFit
Mobility
3 way shoulder
10x Crab rocks
10x banded IR & reach behinds
Hip flow: lizard-pigeon-lateral lunge
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)
3 rounds:
5x push up pull through
7x KBS
11x double unders/attempts
Weightlifting
Power Snatch (Build to a heavy double)
With a 10′ clock
Metcon
Metcon (AMRAP – Rounds and Reps)
10′ AMRAP
7x jerk (115/75)
11x KB SDLHP (70/53)
30x double unders
L3 Rx
L2 (95/65) / (53/35) / 15 double unders
L1 (65/45) / (35/26) / single unders