CrossFit 1607 – CrossFit


-roll lats and upper back

-keg stretch

-couch 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

Dynamic warm up- short (No Measure)

10x shoulder pass throughs (PVC)

5x spiderman lunge (each side)

5x toe pulls (each side)

5x fire hydrants (fwd + bkwd)

7x push up-pull through

5x lateral lunge (each side)

7x “Russian baby makers”

1-2’x ankle stretch with bar


Metcon (Time)

In teams of 3:

240x double unders

60x toe to bar

200m run (as a team)

60x burpee lateral bar hop

160x sit ups

60x pull up

120x dead lift (225/155)

60x HSPU

90x OH squat (95/65)

9x 100m med ball relay (30/20)-alternate
Double unders: anytime you clip, you must tag out.

T2B: sub 2 for 1 knee tucks for T2B

Pull ups: chose either jumping, banded kipping or Rx

HSPU: scale with abmats or knees/toes on box

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