CrossFit 1607 – CrossFit
Mobility
foam roll calves, HS, lats
kneeling HF/HS
pry squat
gas pedal 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 ring rows
Metcon
Metcon (AMRAP – Reps)
5 rounds:
3′ AMRAP
10x wall ball (20/14)
10x pull ups
10x burpee
100m sprint
1′ rest
*score for total reps
*100m sprint = 10 reps