CrossFit 1607 – CrossFit


twisted lizard

side hip opener

banded FR stretch

banded OH stretch


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

C&J warm up (No Measure)

10x FR stretch with bar on back

10x good morning

10x front squat

3x high hang clean high pull

3x scarecrow clean

3x high hang power clean

3x high hang clean

3x mid hang clean high pull

3x mid hang power clean

3x mid hang clean

3x push press

3x push jerk

3x jerk balance

3x split jerk

**load bar with light plates

5x clean lift offs

3x clean high pull

3x power clean

3x clean


pause clean (knee)+hang clean+clean+jerk (1-1-1-1-1-1-1)

2″ pause at knee
Goal is to add 15lbs from week 1


Metcon (Time)

400m run

21x PC (165/115)

400m run

15x PC

400m run

9x PC

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