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,

10x alternsting lizard

10x lateral lunge

10x banded flute bridge

10x band resisted squat

10x wall facing squat

10x push up-pull through

10x kip swings

10x pull ups/ring rows

Weightlifting

Back Squat (3×3 @90%)

Metcon

Metcon (Time)

4 Rounds:

8x C2B pull ups

12x Floor press (95/65)

16x DB lunges (35/25)
1) Rx

2) pull ups / (85/60)

3) piked ring pull ups / (75/55)

4) jumping C2B / (65/45)

5) jumping pull ups or ring rows

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