CrossFit 1607 – CrossFit


-Roll lower body (especially groin + VMO)

-5x contract/relax hamstring stretch (5″/10″

-3 way hip

-contract relax kneeling hip flexor

-3 way shoulder


Front Rack Mobility (No Measure)

IF you have trouble achieving FR, do this every class!!

-forearm stretch 1-2′ each

-tricep smash on barbell 1-2′ each

-PVC shoulder flexion stretch x5 contract/relax (5″/10″)

-PVC shoulder external rotation x5 contract/relax (5″/10″)

-double bar FR stretchx 2′

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)


3 rounds

5x blank bar HPC

5x blank bar front squat

5x push up-pull through


Metcon (AMRAP – Rounds and Reps)

4 Rounds


12x HPC (115/75)

10x wall ball (20/14)

8x KBS (70/53)

6x ring push up

-rest 1 minute between rounds-

** resume each round where you left off

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