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,
1 round:
10x alternating lizard
20x lateral lunge
15x banded glute bridge
10x Russian baby makers
15x hollow rock
15x arch rock
then,
1′ banded hip flexor each side
Weightlifting
Front Squat (7×2 @ 92%)
Metcon
Metcon (Time)
5 rounds:
200m run
12x SDLHP (95/65)
100m run
12x K2E
1) Rx
2) (75/55) / 7x K2E
3) ( 65/45) / hanging knee tuck
4) supine knee K2E (bench)