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

Warm-up (No Measure)

2 rounds:

20′ foot extended inchworm plank

10x alternating lizard

10x lateral lunge

5x Russian baby makers


Keg stretchx 3′ -no joke…3 minutes!


Back Squat (3×10 @ 75%)

This should be hard. Go a little heavier than last week if you do not have a 1RM to calculate from.


Metcon (Time)

For time:

18x G2OH (115/75)

7x wall walk

12x G2OH

5x wall walk

9x G2OH

3x wall walk

(12′ cap)

1) Rx

2) (95/65) / 5-3-1 wall walk

3) (75/55) / 3-2-1 wall walk

4) (65/45) / bear crawl

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