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)
3 rounds:
10x alternating lizard
10x lateral lunge
10x banded good morning
5x push up-pull through
Metcon
Metcon (AMRAP – Rounds and Reps)
18′ AMRAP
36x wallball (20/14)
24x deadlift (175/120)
16x t2b
1) Rx
2) (135/95) / hanging straight leg raises
3) (115/75) / hanging knee tucks