CrossFit 1607 – CrossFit


3-way shoulder stretch

banded HS stretch

weighted butterfly stretch

twisted lizard

pigeon stretch


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 (Weight)


1x Push Press

*start at 95/65

*add (10/5)# every minute until failure. When 1x PP cannot be completed with your current weight, start:

1x Hang Squat Clean

*add (10/5)# every minute

1x DL

*add (20/10)# every minute
scaled option 1: 65/45

scaled option 1: 45/35

*score is the combined total heaviest successful lift of each movement

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