CrossFit 1607 – CrossFit


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

Warm-up (No Measure)


2 rounds:

10x alternating lizard

10x lateral lunge (3″ pause)

10x quad pull

10x push up pull through

10x banded glute bridge

10x monster walk steps (fwd & back)

5x Russian baby makers


-keg stretch with KB

-ankle stretch w/ barbell or KB

-banded front rack (if you struggle with the position)


Front Squat + Jerk (Work up to a heavy set of 3+1)

This is week 4 of current strength progression. Attempt to PR from previous weeks effort.


Metcon (Time)

24-16-8 reps of:


DB snatch (70/50)

Box jumps (24″/20″)

(12′ cap)
L3 Rx

L2 t2b 12-8-4 (finished in 3 sets or less) / 50/35

L1 knee tucks / (35/25)

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