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

(No Measure)

2 rounds of:

10x alternating lizard

10x toe pulls

10x lateral lunge

10x push up pull through

10x preztel

10x banded lat pulls (pvc)

5x russian baby makers

2 rounds:

15″ handstand hold wall/modified on box

3x hspu negatives to abmat (tripod!!!!! then mark hand and head position)

5x power clean (light)


3 way shoulder

banded hip flexor

calf/soleus stretch


Metcon (Time)

5 rounds

11x PC (115/75)

9x hspu

100m sprint
L3 Rx

L2 hspu to 1 or 2 abmat / (95/65)

L1 hspu mod. hspu / (85/60)

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