CrossFit 1607 – CrossFit


-3 way shoulder

-crab stretch/table top stretch (fingers face away, press hips to ceiling, shift weight forward)

-10 lateral lunges (hold 5″)

-10x Russian baby makers


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)

3 rounds

5x push up pull through

10x box step ups

5x air squat


Metcon (Time)


Box jump overs (24″/20″)

Ring dip

DB thruster (40/30)
Box jump over= land on box, step or hop down, legs do not have to be extended at top

L3 Rx

L2 scale volume of ring dips 10-8-6-4 / (30/20)

L1 box step ups / jumping or banded ring dips / (25/15)

**jumping run dips** these can be a better option than banded ring dips. Starting in bottom of rings, jump and press out under control to full support at top of rings. Hold for 1″ and control decent down. Use just enough effort from the jump to allow you to get over the threshold of the movement. Do not make it easy.

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