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)


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)


20′ to climb to working set, then perform 3×5 across

Back Squat (3×5 @80%)


5′- spend this time practicing MU and setting equipment

Metcon (Time)


Single arm DB clean and jerk (60/40)- alternating arms


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


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.

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