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

Warm-up (No Measure)

3 rounds:

10x alternating lizard

10x lateral lunges

5x russian baby makers

5x push up pull through

10x banded good morning

10x banded glute bridges


Back Squat (3×10 @65%)

This is intended to be a back off week.


Metcon (Time)

30-20-10 reps of:

Calorie row

Clean and jerk (95/65)

(12′ cap)
1) Rx

2) (75/55)

3) (65/45)

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