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 lateral lunge
10x wall facing squat
10x glide kip T2B attempts
3x modified muscle ups (toes/kneeling)
Weightlifting
Front Squat (7×2@90%)
Metcon
Metcon (Time)
4 Rounds:
14x DB snatch (60/40) -alternating
10x T2B
4x Muscle up
(13′ cap)
1) Rx
2) 1-2 muscle ups
3) (50/35) / 6x T2B / jumping MU
4) (40/30) / hanging straight leg raises / 8x piked ring pull ups
5) (35/25) / hanging knee tucks / 4x piked ring pull ups