CrossFit 1607 – CrossFit
Warm-up
shoulder pre-hab (No Measure)
3-way shoulder
10x pvc shoulder pass throughs
10x plank circles (R/L)
10x scap push ups
10x quadruped shoulder flexion- each side
20x band pull aparts
Warm-up (No Measure)
bike for 3-4 min
10x alternating lizard
10x alternating lateral lunge
10x frog rocks
5x Russian baby makers
10x ring rows
Weightlifting
Back Squat (Work to 3RM )
Metcon (Time)
4 rounds
24x sit ups
8x strict pull ups
8x front squat (185/125)
1) Rx
2) 3-5 strict pull ups / (135/95)
3) 5-6x banded pull ups (up to a green band) / (95/65)
4) piked ring pull up OR ring row / (75/55)