CrossFit 1607 – CrossFit


-keg stretch

-3 way shoulder

-olympic wall sit (banded)

-5x lateral lunges each side (hold 5″)

-10x Russian baby makers


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)

3 rounds:

10x banded glute bridges

7x ring rows

5x blank bar hang & low hang power clean

3x front squat (3″ hold at bottom)


Metcon (Weight)

10′ EMOM

1x low hang clean + hang clean

*build to heaviest load possible and maintain that across all sets
low hang= below knee starting position

hang= above the knee starting position

YES, these are squat cleans.


Metcon (AMRAP – Reps)


9x thrusters (95/65)

6x burpee pull ups (bar above finger tips)

**at the end of the workout at the call of time, you get one max effort attempt of thrusters to add to your score.

**if you are not holding the bar at once time is called, your workout is done.

**if bar comes out of the front rack or touches the floor, your workout is done.

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