CrossFit 1607 – CrossFit


foam roll lats and HS

banded HS stretch

pigeon stretch

hold in bottom of dip


Muscle up progressions (No Measure)

20x hollow/superman transitions

(1) 10x false grip supine ring row

(2) 10x MU transitions w/ feet on floor

(3) 10x banded hips to rings

(4) 10x MU transitions in band (heavy band, no bounce, kness drop!)

(5) 10x banded MU

(6) 10x kip swings on rings

(7) 10x kipping hips to rings

(8) partner MU push throughs


Metcon (Time)

3 RFT:

400m run

30x hip extensions

20x weighted sit ups (45/35)

7x MU
scaling options for MU:

7x jumping MU


14x feet on floor MU

0 0 votes
Article Rating