CrossFit 1607 – CrossFit


-smash posterior shoulder and lat

-internal rotation shoulder stretch

-forearm stretch on floor

-PNF hamstring x4-8

-hip flexor stretch


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


Metcon (AMRAP – Reps)

25 minute AMRAP in teams of 2:

Partner A: 400m run

Partner B: Barbell complex (2x deadlift, 2x hang power clean, 2x S2OH) (135/95)

Partner A: 400m run

Partner B: 10 sit up, 10x push up

Parnter A: 400m run

Partner B: DB snatch (50/35) (R/L)
Each partner will only move ONCE per couplet of exercise and then move on. Start at the top if the end is reached. Score each combination of movement as 1 rep.

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