CrossFit 1607 – CrossFit
Mobility
-smash glute med. and hip flexor
-couch stretch
-3 way shoulder
-accumulate 2 min bar hang (chin up grip)
-frog 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)
400m jog
2 rounds
10x air squat (hands behind head)
10 ring rows
5x push up- pull through
Metcon
Metcon (Time)
With a partner
500m sled drag (90/60)
21-15-9
S2OH (185/125)
42-30-18
T2B
500m sled drag
21-15-9
Front Squat (185/125)
42-30-18
Pullups
500m sled drag