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
General Mobility (No Measure)
10x alternating lizard
10x frog rocks
5x Russian baby makers
10x lateral lunges
5x push up-pull through
Metcon
Metcon (Time)
4 rounds
25/20 cal Bike
15x SDLHP (53/35)
12x Seated DB press (25/15)
12x Ring row (feet in line with rig)
1) Rx
2) (44/26) / (20/10)
3) (35/18) / seated press-sit on 1 or 2 plates