CrossFit 1607 – CrossFit


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)

Jog 400m

2 rounds:

10x walking lizard

10x lateral lunge

5x push up pull through

10x banded good morning

5x scap pull ups

20″ hollow hold

20″ arch hold w/ PVC


-keg stretchx 2′

-banded shoulder flexion (front rack)x 1′ each

-banded hip flexor x1′ each


Metcon (Time)

3 rounds with a partner:

40x T2B

40x HSPU

40x hang power clean (115/75)

*Each partner has one attempt to complete as many reps of the the movement as possible. If all reps are complete, continue to next movement. If athlete breaks with reps remaining, the difference becomes burpees to be completed at the end of the workout. TOGETHER.
L3 Rx (do not choose Rx unless you can complete 10-15 t2b and hspu)

L2 25 reps of each movement

L1 hanging knee raises, mod. hspu on box, (75/55)

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