CrossFit 1607 – CrossFit


quick mobility (No Measure)

-couch stretch

-lizard with banded distraction

-pry squat with KB (upright torso!)

-3 way shoulder


shoulder pre-hab (No Measure)

10-15x pvc shoulder pass throughs

10x plank circles (R/L)

10x scap push ups

10x prone shoulder flexion (R/L)

20x band pull aparts

(No Measure)

250m run

10x spiderman lunges

10x toe pulls

10x lateral lunges

10x Russian baby makers

10x push up- pull through

Metcon (Time)

For time with a partner (relay style):

(inspired by CrossFit Team Series)

30x DL(185/125)

400m run

30x OH squat (95/65)


25x HPC (115/75)

250m run

25x pull ups


4 rounds (alternating b/w partners)

20 burpee bar hops

20x front squat (95/65)

100m sprint
30 minute time cap. Any remaining reps will be added to 30 minute cap as seconds.

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