CrossFit 1607 – CrossFit


-keg stretch

-3 way shoulder

-3 way hip

-10 Russian baby makers

-10 ankle glides on each leg (hold 2″)


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)


5 rounds:

5x blank bar OH squat (control down with 3″ pause in the bottom)

5x ring row


Back Squat (build to a heavy single)

then drop weight and perform 5×1 @90%


Metcon (Time)

21x OH squat (115/75)

21x pull ups

15x OH squat (135/95)

15x pull ups

9x OH squat (155/105)

9x pull ups
Must change weight each round.

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