CrossFit 1607 – CrossFit
Mobility
-pec smash on rig
-roll hams, quads, hip flexors, IT band and lats
-couch stretch
-3-way shoulder
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:
5x push up-pull through
7x glute bridges
10x alternating box step ups
Metcon
Metcon (AMRAP – Reps)
Every 2 min for 16 total min:
10x HRPU
8x ball slam (30/20)
6x box step ups (35/25) (24″20″)
4x alternating DB snatch (75/50)
Rx+ is (85/60)
Max score =224 reps. Any incomplete round, subtract reps from final score.