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)


2 rounds:

10″ top of ring support

10″ bottom of ring support

10x ring push up/ modified ring push up

10x false grip ring row/ring row



3×1 reverse muscle up (slow and controlled)

10×1 modified muscle up (horizontal or angled)


5×1: 3-position MU complex (vertical): collar bone, bottom of chest, transition


Dips (3×8)

Scaling options:

1) box dips

2) partner assisted ring dips

3) ring dips w/ band on ankle

Goal: +1 rep each week

Ring Rows (3×8)


1) use false grip

2) no false grip

Goal: +1 each week


Muscle-ups (8×1 strict )

1) unassisted. if one is easy do 2

2) banded (2 feet)

Goal is to increase successful attempts by 1.

Ring Dips (3×10)

If you can do 10x easy, perform weighted dips.

If you cannot perform 10, perform prescribed scaled (3×6)


Metcon (Time)

For time:

35x wallball (20/14)

12x burpee box step overs

(50/35) (24″/20″)

25x wall ball

8x burpee box step overs

15x wall ball

4x burpee box step overs

(12′ cap)
1) Rx

2) (35/25) / (20″/18″)

3) (14/10) / (25/15) / (18″/12″)

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