CrossFit 1607 – CrossFit


-calf smash

-hip flow: lizard-hip flexor-kneeling hamstring

-calf and soleus stretch of rig


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:

jog 100m

10x banded good mornings

10x sit ups

20″ hollow hold


*review GHD technique

Metcon (Time)

With a partner

4 rounds:

400m run (together)

40x GHD sit ups

50x hip extensions

6x wall walk
L4 Rx

L3 20x GHD / 40x hip ext / 4 wall walk

L2 10x GHD + / 30 hip ext / 2 wall walk

L1 sit ups / 30 hip ext / bear crawl

0 0 votes
Article Rating