CrossFit 1607 – CrossFit


shoulder pre-hab (No Measure)

3-way shoulder

10x pvc shoulder pass throughs

10x plank circles (R/L)

10x scap push ups

10x quadruped shoulder flexion- each side

20x band pull aparts

Warm-up (No Measure)

bike for 3-4 min

10x alternating lizard

10x alternating lateral lunge

10x frog rocks

5x Russian baby makers

10x ring rows


Back Squat (Work to 3RM )

Metcon (Time)

4 rounds

24x sit ups

8x strict pull ups

8x front squat (185/125)
1) Rx

2) 3-5 strict pull ups / (135/95)

3) 5-6x banded pull ups (up to a green band) / (95/65)

4) piked ring pull up OR ring row / (75/55)

0 0 votes
Article Rating