CrossFit 1607 – CrossFit


olympic wall sit

keg stretch with band or bar

banded FR stretch

lizard stretch


shoulder pre-hab (No Measure)

10-15x pvc shoulder pass throughs

10x plank circles (R/L)

10x scap push ups

10x prone shoulder flexion (R/L)

20x band pull aparts


Front Rack Mobility (No Measure)

IF you have trouble achieving FR, do this every class!!

-forearm stretch 1-2′ each

-tricep smash on barbell 1-2′ each

-PVC shoulder flexion stretch x5 contract/relax (5″/10″)

-PVC shoulder external rotation x5 contract/relax (5″/10″)

-double bar FR stretchx 2′

Warm-up (No Measure)

5x high hang snatch pull

5x high hang power snatch

5x hang snatch pull

5x hang power snatch

5x snatch pull

5x power snatch

5x front squats


Front Squat (3×3)



Metcon (Time)


10 RFT:

15x wall ball (20/14)

3x PSN (135/95)

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