CrossFit 1607 – CrossFit


calf smash on KB

pec stretch on rig

hold in bottom of dip

PVC shoulder stretches

(No Measure)

shoulder pre hab


2 rounds of:

100m run

5x push up to pull through

10x sit ups

10x ring rows

Metcon (No Measure)

Not for time:

15-12-9-6-3 reps of:

strict T2B

strict ring dip

Metcon (Time)

5 RFT:

200m shuttle run

10x burpee pullups

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