CrossFit 1607 – CrossFit
Mobility
olympic wall sit
3-way shoulder stretch
banded HS stretch
pigeon stretch
Warm-up
shoulder pre-hab (No Measure)
10-15x pvc shoulder pass throughs
10x plank circles (R/L)
10x scap push ups
10x prone shoulder flexion (R/L)
20x band pull aparts
(No Measure)
3 rounds of:
5x push up – pull through
10x banded good mornings
10x air squats
Metcon
Metcon (Weight)
“CrossFit Total”
1RM Back Squat
1RM Shoulder Press
1RM Deadlift
Metcon
Metcon (AMRAP – Reps)
2′ max rep DU
2′ max rep sit ups
2′ max rep push ups