CrossFit 1607 – CrossFit
Mobility
foam roll: HS, IT band, hip flexor, calf, and glutes
keg stretch
3-way shoulder stretch
3-way hip 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
Warm-up
(No Measure)
250m run
then, 2 rounds of:
5x push up – pull through
10x squats
Metcon
Metcon (Time)
400m run
21x Push Press (135/95)
21x Back Squat (135/95)
250m run
15x Push Press
15x Back Squat
250m run
9x Push Press
9x Back Squat
400m run