CrossFit 1607 – CrossFit


3-way shuoulder (30″ each)

3 way hip (30″ each)

10x Russian baby makers

12′ for mobility and shoulder pre-hab

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)

6′ clock

min 1: 5-7x push up pull through

min 2: 3x rope pull to standing (practice foot clamp at top)

min 3: 7-10x banded glute bridge (around knees)

**start back at top
10′ to go through warmup


Front Squat + Pause (5×5 @80%)

Pause 3″ at the bottom of squat.

Percentage is the same this week as last but volume has increased.

20′ to warm up with blank bar, ramp up weight to 80% and squat.


Metcon (AMRAP – Rounds and Reps)


14x box step ups (35/25) (24″/20″)

10x ring push ups

1x rope climb

Level 3: Rx

Level 2: 1x rope pull to stand & 3x knees to elbow at top / standard push ups on floor

Level 1: 2x rope pull to stand / modified push ups on floor

~band around elbows

~band around waist from rig

~knee push ups

(15′ for WOD prep and then perform workout)

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