CrossFit 1607 – CrossFit Lite
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 or Row for 5 minutes at an easy pace
10x alternating lunges
10x crab rocks
10x lateral lunges
5x Russian baby makers
5x push up-pull through
Metcon
Metcon (Time)
3 Rounds
Row 500m
15x DB thrusters (30/20)
10x ring rows
rest 5 minutes
Metcon (Time)
3 Rounds:
30 cal bike
25 sit ups
15x push ups
*scale push ups to inclined on rack as necessary