CrossFit 1607 – CrossFit


-roll adductors and VMO

-3 way hip

-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

Warm-up (No Measure)

Row 350m

2 rounds

7x air squat

5x push up pull-through

then , load bar and build to triple weight for day


Back Squat (5×3 @80%)


Metcon (AMRAP – Reps)

For as long as possible:

Minute 0:00-2:00

Row 500/400m at a 2:00 pace or under

Minute 2:00-4:00

Complete 5x push ups (chest to floor!!!)

**rest remaining available time**

Min 4:00-6:00

Row 500/400m at a 1:58 pace or under

Min 6:00-8:00

10x push up

Min 8:00-10:00…continue pattern
Starting at 0:00 athlete will row 500/400m in 2:00 or less.

At 2:00, athlete will perform 5x push ups

Every round thereafter, time permitted to complete each row decreases by 2 seconds until 500/400m cannot be completed.

After row is complete, athlete has 2:00 to perform required work. Reps will increase x5 each additional round.

Workout is finished when either row or push up/goblet cannot be completed.

Row splits/Push ups: 2:00/5, 1:58/10, 1:56/15, 1:54/20, 1:52/25, 1:50/30, 1:48/35 ect…

Rx+ subtract 3 seconds each round

Scale option: row 450/350m

Scoring: 30 pts=row

1pt= push up

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