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)

50x DBU or DBU attempts

10x push up pull through

10x alternating lizard

10x banded good morning

Power clean position drills:

1-2-3-4-go

1-2-3-go

1-2-go

1-go

Metcon

Metcon (Time)

2 Rounds:

75x double unders

40x push ups

30x renegade rows (35/25)

15x power clean (155/105)
1) Rx

2) 50x DBU / (30/20) / (135/95)

3) 30x DBU / (25/15) / (115/75)

4) 150x SU / (20/12.5) / (95/65)

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