CrossFit 1607 – CrossFit
Warm-up
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)
10′
10x lateral lunges
10x Russian baby makers
10x kip swings
10x pull ups/ring rows
4×5 wall facing squats (as close as possible, slow)
Weightlifting
20′ to climb to working set, then perform 3×5 across
Back Squat (3×5 @80%)
Metcon
5′- spend this time practicing MU and setting equipment
Metcon (Time)
12-10-8-6-4-2:
Single arm DB clean and jerk (60/40)- alternating arms
6-5-4-3-2-1:
bar muscle up
(8′ cap)
1) Rx
2) Ring muscle ups
3) (45/30) / 3-2-2-1-1-1 MU (bar/ring)
4) C2B pull up
5) pull up
6) pike pull up/jumping C2B
Pacing:
4′: spend 60″ max each on 12/6 and 10/5
1:30: spend 45″ each on round of 8/4
2′: spend 30″ each on round of 6/3 and 4/2
30″: spend 30″ on last round
*it is okay to get time capped each round. Instead of getting bogged down at a MU move on and count that as a missed rep. Add any missed reps to 8′ time cap.