CrossFit 1607 – CrossFit


-smash posterior shoulder and lats

-tricep stretch on rig

-pec major/minor stretch on rig

– 3 way shoulder

-lizard stretch


Dynamic warm up- short (No Measure)

10x shoulder pass throughs (PVC)

5x spiderman lunge (each side)

5x toe pulls (each side)

5x fire hydrants (fwd + bkwd)

7x push up-pull through

5x lateral lunge (each side)

7x “Russian baby makers”

1-2’x ankle stretch with bar


Metcon (AMRAP – Reps)

4 rounds with a partner:

2′ max rep ring push ups

2′ max rep DB snatch (75/50)

2′ max rep buree to plate

2′ weighted sit up (45/35)

–rest 2′–

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