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:

10x alternating lizard

10x lateral lunges

5x Russian baby makers

10x banded squats (criss-crossed around knees)

5x wall facing squats

5x push up pull through


Front Squat (7×2 @ 85%)


Metcon (Time)

3 rounds:

27x Russian KBS (70/53)

18x GHD sit ups

9x push press (145/100)

(11′ cap)
1) Rx

2) 12x GHD / (115/75)

3) 8x GHD / (95/65)

4) 5x partial range GHD + 13 sit ups

**GHD sit ups**

If this is your first time doing GHD sit ups, perform 5x partial range in the WOD. Next time you will increase the range and then increase the volume.

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