CrossFit 1607 – CrossFit


(10′ to work on mobility)

3 way shoulder

wall pull throughs 10x 3″

olympic wall sit

10x lateral lunge

10x russian baby makers


(10′ cap)

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:

5x ab hollow w/ PVC (2″ hold)

5x arch hold/superman with PVC (2″ hold)

5x hanging lat activations

5x push up pull through

5x air squat


(15′ cap)

Front Squat + Jerk (6×3+1)

Work up to 80% of last weeks total. Weight shoulder be moderate. If you skipped last week, work up to a heavy set.


Metcon (Time)

15-12-9-6-3 (12′ cap)

cluster (95/65)

pull up
L3 Rx

L2 (75/55), scale pull up 10-8-6-4-2

L1 (55/35), ring row/jumping pull ups

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