CrossFit 1607 – CrossFit


foam roll lats and HS

twisted lizard

side hip opener

Russian baby makers


shoulder pre-hab (No Measure)

10-15x pvc shoulder pass throughs

10x plank circles (R/L)

10x scap push ups

10x prone shoulder flexion (R/L)

20x band pull aparts

(No Measure)

Turkish get up practice


pause clean (knee)+hang clean+clean+jerk (1-1-1-1-1-1-1)

2″ pause at knee
work up to a heavy single

add 5lb from last week


Metcon (Time)

2 RFT:

40x cal row

40x T2Ring

10x TGU (35/25)
Scaled option 1: 30x T2Ring

Scaled option 2: 20x T2Ring

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