CrossFit 1607 – CrossFit
Mobility
olympic wall sit
hold in bottom of dip
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)
2 rounds of:
10x PVC OH squat
10x ring rows
10x good mornings
Weightlifting
Front Squat (3×5)
@75%
Metcon
Metcon (AMRAP – Reps)
EMOM 18′
Min 1: 4x MU
Min 2: 10x OHS (95/65)
Min 3: 15x Russian KBS (70/53)
scaling option: 2x MU with feet on floor
max score: 174 (if complete all reps)