CrossFit 1607 – CrossFit


-calf smash and stretch

Hip Mobility (No Measure)

-1-2’x pigeon stretch

-1′ x lizard stretch

-1’x banded hip flexor

-2′ butterfly stretch against wall w/ weight

-5x Russian baby makers

-5x Cossack squat/lateral lunges


(No Measure)

Shoulder pre-hab

250m jog


Back Squat (3×8 @ 73%)


Metcon (AMRAP – Reps)

Every 3′ minutes complete:

250m run

8x T2B

6x DL (245/165)

Repeat for 5 rounds. On round 5, complete max rep deadlifts. Score for total reps.
If all rounds are completed at prescribed volume, score=70 reps. Each additional deadlift counts as 1 rep to that score.

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