CrossFit 1607 – CrossFit
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)
2 rounds x 10 reps each:
alternating lizard
extended alternating lizard
toe pulls
crab rocks
push up pull through
banded glute bridges
banded good mornings
Mobility
banded hip flexor
Metcon
Metcon (Time)
3 rounds:
32x Russian KBS (70/53)
26/21x calorie row
20x HRPU
14x C2B pull ups
L3 Rx
L2 pull ups
L1 (53/35) / band assisted push up / jumping C2B pull up