CrossFit 1607 – CrossFit


Smash posterior shoulder and lats

Shoulder flex ion stretch on rig

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 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


Metcon (Time)

Inspired by CrossFit Team Series

With a partner


21-15-9 reps of

Power clean (135/95)

Ring dips


50-40-30-20-10 reps of

Double unders

Sit ups


75x snatches (75/55)


150x wallball (20/14)

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