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
5x push up-pull throughs
10x hollow rocks
10x shoulder pass throughs in arch hold/superman
then,
Row for 2-3 minutes
Metcon
Metcon (Time)
3 Rounds:
750/600m row
4x wall walk
30x ball slam (30/20)
20x toes to rings
**Coaches:
-Ball slam outside.
-Use rig by window for hanging knee tucks.
-Start class at different movements as necessary.
1) Rx
2) 2 wall walk
3) bear crawl / hanging knee tuck