CrossFit 1607 – CrossFit


-smash posterior shoulder (lacrosse ball)

-3-way shoulder

-banded hip flexor stretch (band anchored low, facing rig)

-10x Russian baby makers (5″ hold)

-banded duck walk (2×10 steps fwd/bkwd)


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)


2 rounds

10x kip swings

10x plate thruster (15/10)

15x DBU/DBU attempts


Foo (AMRAP – Rounds and Reps)

13 Bench Presses, 170#

Then complete:

20-Minute AMRAP of:

7 Chest-To-Bar Pull-ups

77 Double-Unders

2 Squat Clean Thrusters, 170#

28 Sit-ups
In honor of Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013.
To learn more about Foo click here
**Skip bench press. We will only be doing the 20′ AMRAP. Work hard, this is a Hero WOD!

0 0 votes
Article Rating