CrossFit 1607 – CrossFit


-couch stretch



**do all on one side, the switch

-3 way shoulder


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

Front Rack Mobility (No Measure)

IF you have trouble achieving FR, do this every class!!

-forearm stretch 1-2′ each

-tricep smash on barbell 1-2′ each

-PVC shoulder flexion stretch x5 contract/relax (5″/10″)

-PVC shoulder external rotation x5 contract/relax (5″/10″)

-double bar FR stretchx 2′

(No Measure)

5′ MU transitions

5reps each of:

Hang clean high pull

Hang muscle clean

Hang power clean

*add weight

Halting clean DL (knee)

Halt clean, then power clean

Power clean


Metcon (AMRAP – Reps)

Against a 16′ clock with a partner:

800m run

Then with time remaining,

2x muscle up

2x DL (185/125)

2x PC (185/125)

4x muscle up

4x DL

4x PC

continue pattern for remaining time

0 0 votes
Article Rating