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,
2 rounds:
10x alternating lizard
10x lateral lunge
10x banded glute bridge
10x monster walks
5x Russian baby makers
Powerclean position drills
1-2-3-4-go
1-2-3-go
1-2-go
1-go
Jerk position drills
1-2-go (pause)
1-2-go
1-go
Weightlifting
Power Clean + Push Jerk (4 (3+3) @ 75%)
Front Squat (1-1-1-1-1-1-1)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups