CrossFit 1607 – 6 week challenge
Warm-up
Warm-up (No Measure)
10x quad pulls
10x toe pulls
10x alternating lizard
2×15 band pull aparts
Skill:
Hinge Pattern- Waiter’s Bow
Weightlifting
Metcon (AMRAP – Reps)
KBS: 12-15 reps; 5-6 sets; rest 1-2 min
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Rounds:
5′ AMRAP
200 meter run
15x Ring Row
15x Goblet Squat (choose weight) OR Air Squat
rest 3 min
Metcon (AMRAP – Rounds and Reps)
3 Rounds:
5′ AMRAP
200 meter run
15x Ring Row
15x Goblet Squat (choose weight) OR Air Squat
rest 3 min