CrossFit 1607 – CrossFit


-roll lats, upper back and groin

-keg stretch on foam roller of med ball

-3 way shoulder

-3 way hip opener


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)

2 rounds:

10x kip swings on bar

10x air squats w/ hands behind head

5x push up-pull through


DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
Female Rx is 25#


hollow rocks (100)

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