CrossFit 1607 – CrossFit


-pec + pec minor smash (emphasize collar bone)

-foam roll upper back

-weighted t-spine smash (peanut + plate)

-banded lizard x 2′ each

-couch stretch x 2′ each

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′

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



10x Russian baby makers

10x push up-pull through

2x 10 ring row

2x 10 banded good moring


Metcon (Time)

“Cindy Full of Grace”

3 cycles of

3x rounds of Cindy

10x Clean and Jerks (135/95)
**1 round of Cindy = 5x pull upx 10x push up, 15x air squat

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