CrossFit 1607 – CrossFit


shoulder pre-hab (No Measure)

3-way shoulder

10x pvc shoulder pass throughs

10x plank circles (R/L)

10x scap push ups

10x quadruped shoulder flexion- each side

20x band pull aparts

Warm-up (No Measure)

400m jog

2 Rounds:

10x alternating lizard

7x kip swings

5x push up pull through


Metcon (AMRAP – Rounds and Reps)



8x Burpee pull ups

10x DB snatch (60/40)

12x Weighted sit ups (45/30)

A2: 40/32 Cal row
A2 calls switch when they finish the cal row.

If A1 finishes all the work before A2, start from the top.

Pick up where partner left off.

1) Rx

2) (40/25) / (35/25)

3) (30/20) / (25/15)

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