CrossFit 1607 – CrossFit Lite
Warm-up
Bike for 5 minutes
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:
15x med ball cleans (20/14)
15x push ups
15x suitcase KB DL (53/35)- each arm
50x double unders / 100x single unders
Metcon (5 Rounds for time)
5 Rounds:
Bike 20/16 cals
rest 1 minute