CrossFit 1607 – CrossFit

Mobility

3- way shoulder

Banded HS

Calf smash

Warm-up

(No Measure)

Row 350m (easy pace)

Jog 200m

Shoulder pre-hab

Metcon

Metcon (Time)

Row 50 calories

Run 600 meters

Row 40 calories

Run 400 meters

Row 30 calories

Run 200 meters

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