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)

10x alternating lizard

10x lateral lunge

10x Russian baby makers

20x gas pedals

10x scap pull ups

10x ring row


100 double unders or double under attempts. If you have double unders attempt a max set.

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders


Metcon (Time)

4 Rounds:

40x double unders

20x wall ball (20/14)

10x strict pull ups
1) Rx

2) 20 DBU / 5x strict pull ups

3) 80x single unders / piked pull ups on rings

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