CrossFit 1607 – CrossFit
Warm-up
shoulder pre-hab (No Measure)
3-way shoulder
10-15x pvc shoulder pass throughs
10x plank circles (R/L)
10x scap push ups
10x prone shoulder flexion (R/L) OR 2.5# Y’s
20x band pull aparts
Warm-up (No Measure)
2 rounds:
20′ foot extended inchworm plank
10x alternating lizard
10x lateral lunge
5x Russian baby makers
Mobility
Keg stretchx 3′ -no joke…3 minutes!
Weightlifting
Back Squat (3×10 @ 75%)
This should be hard. Go a little heavier than last week if you do not have a 1RM to calculate from.
Metcon
Metcon (Time)
For time:
18x G2OH (115/75)
7x wall walk
12x G2OH
5x wall walk
9x G2OH
3x wall walk
(12′ cap)
Scaling:
1) Rx
2) (95/65) / 5-3-1 wall walk
3) (75/55) / 3-2-1 wall walk
4) (65/45) / bear crawl