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

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 (AMRAP – Reps)

With a partner:

8′ EMOM- partners alternate minutes working

At the top of each minute:

6x burpees

Max rep deadlift (185/125)

–rest 2 minutes–

12′ EMOM- partners alternate evry 2 minutes

At the top of each minute:

6x burpee

Max calorie row

–rest 2 minutes–
1) Rx

2) 155/105

3) 135/95

4) 115/75

Metcon (Time)

Alternate partners every 200m- relay style

1200m run

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