CrossFit 1607 – CrossFit


shoulder pre-hab (No Measure)

3-way shoulder

10-15x pvc shoulder pass throughs

10x plank circles (R/L)

10x scap push ups

10x prone shoulder flexion (R/L) OR 2.5# Y’s

20x band pull aparts

Dynamic warm-up (No Measure)

2 Rounds:

10x alternating lizard

10x lateral lunges

10x toe pulls

10x quad pulls

10x straight leg raises

5x crab rocks

5x push up pull through (5″ hold)

10x pretzel with reach

10x banded glute bridge

5x Russian baby makers


3’x Olympic wall sit

1’x Couch stretch each side


Front Squat (3×5@80%)


Metcon (Time)

5 rounds:

8x DB squat cleans. (50/35)

14x GHD sit up
L4 Rx (DB to ground, only choose this if you can maintain neutral spine!!)

L3 Rx but DB from hang

L2 (40/30) / 8x GHD sit up

L1 (30/20) / sit ups

** if this is your first time doing GHD sit ups you may do not more than 5 to parrallel. Practice 3×3-5 reps outside the metcon and progress to higher rep scheme next time you perform GHDs.

0 0 votes
Article Rating