CrossFit 1607 – CrossFit
Mobility
calf smash
olympic wall sit
banded OH stretch
banded HF 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)
2 rounds of:
5x push up – pull through
10x squats
10x JJ
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 reps of:
goblet squat (70/53)
plate burpees (45/35)
*100m sprint between each round