CrossFit 1607 – CrossFit


3-way shoulder

calf & soleus stretch

10x hip flow: lizard-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)

3 rounds:

10x gas pedals

5x push up pull through

100m jog

10x ring rows (easy)


Metcon (AMRAP – Reps)

2 rounds:

2’x max 10m weighted shuttle (30/20)

-1′ rest-

2’x max toe to ring

-1′ rest-

2′ x max sled pull (90/60)

-1′ rest-

2’x max pull ups

-1′ rest-

2′ max 200m run

-1′ rest-

Score for reps. All reps count as one. For shuttle, sled pull and run, 10m=1pt. When time is called, last full completed rep will be counted.


L3 Rx

L2 ring rows

L1 (20/15) / ring knee tucks / (65/45) / jumping pull ups

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