CrossFit 1607 – CrossFit


-lizard stretch

-HS stretch (contract/relax)x 4 each

-anterior delt + pec smash on floor (lay on stomach with arm behind back)

-lat and sub scapular smash laying on side


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

(No Measure)


3 rounds

5x push up-pull through

7x banded good morning

9x sit up


Metcon (Time)

10 rounds

3x DL (275/185)

6x K2E

6x ring dip

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