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 lunge

5x Russian baby makers

5x push up pull through


2x 1 minute bottom of squat hold- use rig to sit as tall as you can in the squat. move side to side and work to establish good depth for workout.


Back Squat (1×2 @ 92%, 1×2 @ 95%, 1×2 @ 100%)

If you have been following this cycle closely, the goal is to work up to your previous 1RM and perform a double.


Metcon (6 Rounds for time)

6 Rounds:

5x thruster (135/95)

7x burpees

10x KBS (53/35)

-1 minute rest-

1 minute time cap per round. Add missed reps on as seconds.

Record each split time.
1) Rx

2) (115/75)

3) (95/65)

4) (75/55)

5) dumbbells / (35/25)

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