CrossFit 1607 – CrossFit


-Roll hamstrings, hip flexors and IT bands

-Pec smash

-IR stretch with PVC


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 (10 Rounds for reps)

EMOM 10′

even: 8x Romanian DL (choose weight)

odd: 10x strict ring dip
record load for RDL


Metcon (Time)

5 Rounds of:

10x DB push press (35/25)

15x Russian KBS (70/53)

20x sit ups

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