CrossFit 1607 – CrossFit


foam roll lats and HS

banded OH stretch

kneeling HF/HS

pry squat with kb


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)

40x cal row

40x DB Push Press (35/25)

30x pull ups

30x ball slam (30/20)

20x hang squat clean (115/75)

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