CrossFit 1607 – CrossFit
Mobility
3-way shoulder stretch
olympic wall stretch
calf smash
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)
2 rounds of:
10x plate thruster
10x sit ups
10x good mornings
Metcon
Metcon (Time)
0:00-10:00
3 rounds:
15x Thruster (95/65)
15x T2B
10:00-17:00
3 rounds:
15x SDLHP (95/65)
15x box jumps (24/20)
Metcon (Weight)
17:00-22:00
1RM Power Clean