CrossFit 1607 – CrossFit
Warm-up
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)
2 Rounds:
10x alternating lizard
10x lateral lunge
10x push up pull through
5x Russian baby makers
Metcon
Metcon (Weight)
4 minutes to find 1 RM clean
Metcon (AMRAP – Rounds and Reps)
4′ AMRAP
10x thruster (95/65) (75/55)
5x burpee bar hop
Metcon (Time)
2 rounds (Rx / Scaled):
15x Hang power clean (95/65) / (75/55)
15x Front squat (95/65) / (75/55)
15x S2OH (95/65) / (75/55)
15x pull ups / jumping pull ups (bar 6″ above head)
(5′ cap)
Metcon (Calories)
3′ Max calorie row
Metcon (4 Rounds for reps)
Rx total: all events
Metcon (4 Rounds for reps)
Scaled total: all events