CrossFit 1607 – CrossFit


3-way shoulder

2 laps walking length of gym:


-kneeling hip flexor (arms overhead) to hamstring

-lateral lunge

-inchworm push ups (only 1x lap)


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)

2 rounds:

10x moderate weight Russian KBS

5x push up-pull through


Metcon (Time)

For time

75x push ups

100x Russian KBS (70/53)

125x cal row

*you may partition reps as necessary. if you are planning on completing 16.2 make sure you do not work at no more than 70-80% max aerobic capacity.

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