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)
10x alternating lizard
10x lateral lunge
10x Russian baby makers
20x gas pedals
10x scap pull ups
10x ring row
Skill
100 double unders or double under attempts. If you have double unders attempt a max set.
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
Metcon
Metcon (Time)
4 Rounds:
40x double unders
20x wall ball (20/14)
10x strict pull ups
1) Rx
2) 20 DBU / 5x strict pull ups
3) 80x single unders / piked pull ups on rings