CrossFit 1607 – CrossFit


– 3-way shoulder

– banded front rack stretch (standing on band)

-olympic wall sit

– banded hip flexor


Dynamic warm up- short (No Measure)

10x shoulder pass throughs (PVC)

5x spiderman lunge (each side)

5x toe pulls (each side)

5x step overs (fwd + bkwd)

7x push up-pull through

5x lateral lunge (each side)

7x “Russian baby makers”

1-2’x ankle stretch with bar


Clean and Jerk (15 reps to build to a heavy single)

Heaviest single should be ~90% of last week


Metcon (Time)

4 Rounds of:

3x wall walk

30″x L-sit (accumulate)

10x T2B
For L-sit, thighs should be parallel with floor for Rx.

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