CrossFit 1607 – CrossFit


-lizard stretch

-couch stretch

-keg stretch

-3-way shoulder

-calf stretch


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

Front Rack Mobility (No Measure)

IF you have trouble achieving FR, do this every class!!

-forearm stretch 1-2′ each

-tricep smash on barbell 1-2′ each

-PVC shoulder flexion stretch x5 contract/relax (5″/10″)

-PVC shoulder external rotation x5 contract/relax (5″/10″)

-double bar FR stretchx 2′

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

400m jog


Metcon (Time)

7 Rounds

200m run

8x clean and jerk (155/105)

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