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
Dynamic warm-up (No Measure)
2 Rounds:
10x alternating lizard
10x lateral lunges
10x toe pulls
10x quad pulls
10x straight leg raises
5x crab rocks
5x push up pull through (5″ hold)
10x pretzel with reach
10x banded glute bridge
5x Russian baby makers
Metcon
Metcon (AMRAP – Reps)
With a partner:
8′ EMOM- partners alternate minutes working
At the top of each minute:
6x burpees
Max rep deadlift (185/125)
–rest 2 minutes–
12′ EMOM- partners alternate evry 2 minutes
At the top of each minute:
6x burpee
Max calorie row
–rest 2 minutes–
1) Rx
2) 155/105
3) 135/95
4) 115/75
Metcon (Time)
Alternate partners every 200m- relay style
1200m run