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)

3 rounds:

5x alternating lizard

10x bottom of pistol leg switches (use counter weight and plate under heel as necessary)

(10′ skill review)

Turkish Get Up


Metcon (Time)

7 rounds:

10x pistols (alternating)

8x ring row (feet elevated)

2x Turkish get up (53/35) (alternating)
1) Rx

2) plate assisted pistols / ring rows on floor / (44/30)

3) pistols on box (leg down/leg out) / (35/25)

4) lunges / (25/15)

5) box step ups / (15/5)

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