CrossFit 1607 – CrossFit


shoulder pre-hab (No Measure)

3-way shoulder

10-15x pvc shoulder pass throughs

10x plank circles (R/L)

10x scap push ups

10x prone shoulder flexion (R/L) OR 2.5# Y’s

20x band pull aparts

Jog 400m

Dynamic warm-up (No Measure)

2 Rounds:

10x alternating lizard

10x lateral lunges

10x toe pulls

10x quad pulls

10x straight leg raises

5x crab rocks

5x push up pull through (5″ hold)

10x pretzel with reach

10x banded glute bridge

5x Russian baby makers



Metcon (Time)

Partner WOD:

100x sit-ups

90x ring rows

80x wall ball (20/14)

70x DL(115/75)

60x HRPU

50x HPC (115/75)

40x box jumps (24″/20″)

30x S2OH (115/75)

20x HPSN (115/75)

1RM Clean and Jerk (3 attempts each partner)
L3 Rx

L2 (95/65)

L1 (75/55)

Clean and Jerk (1RM)

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