CrossFit 1607 – CrossFit
Mobility
pigeon stretch
banded OH stretch
keg stretch
PVC pass throughs
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 sit ups
Metcon
Metcon (Time)
3 rounds of:
21x Russian KBS (70/53)
18x ring push ups
15x K2E
9x Hang Power Snatch (95/65)