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 banded good morning

10x banded glute bridge

5x push up pull through

10x kip swings

10x ring rows

10″ handstand hold


Everyone should attempt each gymnastic movement if possible. If you are unable to complete a rep, perform max reps scaled.

Strict pull up (max effort)

Scale: max rep piked pull ups on rings

Handstand Push-ups (max effort)

Scaled: max rep piked push up on toes to 1 abmat.

Toes-To-Bar (max effort)

Scaled: hanging straight leg raise to 90 degrees.


Metcon (Time)


deadlift (225/155)

handstand push ups

(9′ cap)
1) Rx

2) 1 abmat

3) (185/125) / 2 abmat

4) (155/105) / box hspu on toes

5) (135/95) / box hspu on knees

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