CrossFit 1607 – CrossFit
Mobility
-lizard stretch
-HS stretch (contract/relax)x 4 each
-anterior delt + pec smash on floor (lay on stomach with arm behind back)
-lat and sub scapular smash laying on side
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)
then,
3 rounds
5x push up-pull through
7x banded good morning
9x sit up
Metcon
Metcon (Time)
10 rounds
3x DL (275/185)
6x K2E
6x ring dip