CrossFit 1607 – CrossFit


3 way shoulder

hip flow: 10 rounds each (5″ hold)


-hip flexor

-kneeling hamstring


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)


Jog 200 meters

5x clean pull

5x power clean

5x front squat

5x front squat (3″ pause)

5x push press

5x jerk

5x clean and jerk


Metcon (Time)

In 15 minutes with partner

Run 1 mile. With time remaining establish 1RM Clean and Jerk

(post combined load in comment section)

At 15 minutes (for time)

800 meter run

30x DL (315/215)

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