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 Russian baby makers

10x push up pull through

10x banded good mornings

10x squat jumps


Metcon (5 Rounds for reps)

5x 1 minute rounds of “Fight Gone Bad” with a partner:

*alternate movements with your partner

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20″ box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

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