CrossFit 1607 – CrossFit


3-way shoulder

3-way hip

banded HS

calf stretch


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)

With a blank bar:

5x DL

5x Power Clean

5x Front Squat

5x Push Press

5x Back Squat

then, load bar for bear complex


Metcon (AMRAP – Rounds and Reps)

12′ AMRAP:

10x DL (135/95)

100m run

3x bear complex (135/95)

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