CrossFit 1607 – CrossFit Lite
Warm-up
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)
6 Rounds:
15/12 cal row
11/9 cal bike
10x DB step up (35/25) (24″/20″)
8x renegade row (alternating) (35/25)
7x hand release push up
1) Rx
2) (25/20)
3) (20/10) / incline push up