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)

10 reps each of:

-alternating lizard

-lateral lunge

-Russian baby makers

-push up pull through

-banded glute bridge

-steps fwd/bck monster walks

-band resisted squats

-scap pull ups

-kip swings

-pull ups/piked ring pull ups/ ring rows


start with a blank bar and build to working weight for front squat


Front Squat (5×2 @ 92%)


Metcon (Time)

5 Rounds:

6x DB hang squat cleans (45/30)

9x pull ups

12x weighted sit ups (45/35)

(15′ cap)
1) Rx

2) (35/25) / 5x pull ups / (35/25)

3) (25/15) / piked ring pull up / (25/15)

4) ring rows / (15/10)

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