CrossFit 1607 – CrossFit


-smash posterior shoulder capsule (internally and externally rotate shoulder)

**spend quality time on this!

-scorpion stretch x5 each side (hold 5″)

-lizard stretch to hamstring stretch (5″ holds)

– “Russian baby makers” x10


(No Measure)

3 rounds:

5x push up-pull through

7x ring row

9x air squat


Metcon (Time)

400m run

40x DB hang squat clean (35/25)

40x ring dip

40x pull ups

40x KBS (53/35)

40x GHD sit ups

40x GHD hip extensions

400m run

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