CrossFit 1607 – CrossFit


-roll hamstrings, hip flexors and inner thigh

-5 each x alternating lizard (5″ hold)

-5 each x kneeling hip flexor (5″) to kneeling hamstring (5″)


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

(No Measure)


row 30 calories at a easy pace

15x banded good mornings

row 10 calories at a fast pace


Metcon (Time)

30-20-10 reps of

calorie row

deadlift (135/95)

weighted sit up (45/35)

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