CrossFit 1607 – CrossFit


-roll adductors and VMO

-keg stretch (weighted anchor overhead)

-3 way hip

-thoracic extension on box

-ankle glides to wall


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)

3 rounds

5x blank bar OH squat (3″ pause)

7x ring row

5x push up-pull through


Weighted Pull-ups (5-5-3-3-1-1-1)

Note weights OR difficulty with each set. If scaling, choose the most difficult progression possible for each set.

Scaling options:

Un-weighted strict

Partial range

Band assisted

Weighted dips (5-5-3-3-1-1-1)

Scaling options:

Un-weighted dips

Band around ankle

Band between rings (no knee)

Band between rings (knee in)


Metcon (Time)

“Isabel- squat snatch style”

30x squat snatch (135/95)

(8′ cap)

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