CrossFit 1607 – CrossFit


(10′ minutes for mobility)

-keg stretch x2 min (use a foam roller or med ball)

**take this seriously, if you have limitations overhead, this is where shoulder mobillity starts**

-banded shoulder flexion x2′ each

-3 way shoulder

-roll glutes, hamstrings, ITs, quads, groin and hip flexors


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)


(15′ minutes to warm up and review movement)

With a 4 minute clock at an easy pace:

push up pull through

(R) lizard-hip flexor-kneeling hamstring

(L) lizard-hip flexor-kneeling hamstring

repeat for the 4′ interval

review Muscle up progressions


35x cal row (2 easy pulls, 1 hard pull)


Metcon (AMRAP – Reps)


40/32x cal row

12x burpee muscle up

40/32x cal row

9x burpee muscle up

40/32x cal row

6x burpee muscle up

40/32x cal row

3x burpee muscle up

If all reps complete within the 18 minutes, start back from top.

L4 Rx

L3 decrease to 7/5/3/1 reps burpee MU

L2 jumping burpee MU

L1 2x burpee pull ups 1x push ups (perform all burpee pull up, then all push ups)

Focus for the day. If you are performing MU, take time to understand the movement is 2 fold. (1) the pull to the bottom of the dip (2) the press out. Many times we jump through the process, which is unrealistic of a standard MU.

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