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:
5x alternating lizard
10x bottom of pistol leg switches (use counter weight and plate under heel as necessary)
(10′ skill review)
Turkish Get Up
Metcon
Metcon (Time)
7 rounds:
10x pistols (alternating)
8x ring row (feet elevated)
2x Turkish get up (53/35) (alternating)
1) Rx
2) plate assisted pistols / ring rows on floor / (44/30)
3) pistols on box (leg down/leg out) / (35/25)
4) lunges / (25/15)
5) box step ups / (15/5)