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)
2 rounds:
7x Russian baby makers
10x kip swings
10x banded good morning
2 rounds:
10x tempo wall facing squats (3 down/1 up)
5x glide t2b attempts
10x light barbell RDL
Metcon
Metcon (AMRAP – Rounds and Reps)
12′ AMRAP:
21x deadlift (135/95)
15x toes-to-bar
9x back squat (135/95)
1) Rx
2) (115/75) / 10x t2b
3) (95/65) / hanging leg raise (90 degrees)
4) (75/55) / knee tuck