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)


Rope climb review

1) pull to stand

2) pull to stand and knee tuck

3) Spanish wrap

4) J-hook

If you have rope climbs,

2 rounds:

10x alternating lizard

10x lateral lunge

5x Russian baby makers

10x banded glute bridges

**once you have worked on rope technique, transition to warm up and front squat


Front Squat (3×5@85%)

Percentage is the same as last week.


Metcon (Time)

For time:

36x dumbbell snatch (50/35)

36x alternating lunges

3x rope climb

24x dumbbell snatch

24x alternating lunges

2x rope climb

12x dumbbell snatch

12x alternating lunges

1x rope climb
1) Rx

2) (40/30) / scale rope to 2-1-1

3) (35/25) / scale rope to 1-1-1

4) pull to stand + 2 knee tuck for each rope climb

5) (30/20) / pull to stand

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