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)
then,
7′ EMOM
Min 1: 10x walking lizard
Min 2: 7x Russian baby makers
Min 3: 10x kip swing
Min 4: 5x pull up or 10x ring row
Min 5: 7x push up pull through
Min 6: 10x lateral lunges
Min 7: 8x temp air squat (3″down/1″ up)
Metcon
Hard Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30″ box
15 Squats holding a 45 pound plate
Women use 18# for pull ups / 24″ box / 35# plate
1) Rx
2) unweighted pull ups / (24″/20″) box / (35/25)
3) feet elevated ring rows / (20″/12″) / (25/15)
4) supine ring rows / strict push ups / unweighted squats
** DO NOT PICK WEIGHTED PULL UPS OR FEET ELEVATED PUSH UPS IF YOU DO NOT HAVE 10+ OF BOTH WITH SOUND TECHNIQUE