CrossFit 1607 – CrossFit


keg stretch x2′

smash lats and pecsx 2′ each

3- way shoulder

couch stretchx 2′ each


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

Dynamic warm up- short (No Measure)

10x shoulder pass throughs (PVC)

5x spiderman lunge (each side)

5x toe pulls (each side)

5x fire hydrants (fwd + bkwd)

7x push up-pull through

5x lateral lunge (each side)

7x “Russian baby makers”

1-2’x ankle stretch with bar


Split Jerk (5×3@70%)


Metcon (Time)

5 rounds:

5x PSN (115/75)

9x ball slams (30/20)

13x lateral hops over the bar
**last did this WOD on September 23rd

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