CrossFit 1607 – CrossFit
Mobility
(10′ to work on mobility)
3 way shoulder
wall pull throughs 10x 3″
olympic wall sit
10x lateral lunge
10x russian baby makers
Warm-up
(10′ cap)
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,
3 rounds:
5x ab hollow w/ PVC (2″ hold)
5x arch hold/superman with PVC (2″ hold)
5x hanging lat activations
5x push up pull through
5x air squat
Weightlifting
(15′ cap)
Front Squat + Jerk (6×3+1)
Work up to 80% of last weeks total. Weight shoulder be moderate. If you skipped last week, work up to a heavy set.
Metcon
Metcon (Time)
15-12-9-6-3 (12′ cap)
cluster (95/65)
pull up
L3 Rx
L2 (75/55), scale pull up 10-8-6-4-2
L1 (55/35), ring row/jumping pull ups