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:
10x alternating lizard
10x banded good mornings
10x push up pull through
10″ handstand hold on wall/box
Review bracing
Top-down set up
Metcon
Metcon (Time)
6 Rounds:
5x deadlift (275/185)
8x hspu
200m run
1) Rx
2) (225/155) / 5x HSPU
3) (185/125) / piked HSPU on box