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

5x Russian baby makers

10x cat-camel stretch

10x Warrior squats

Weightlifting

Warm-up (No Measure)

PVC OHS/Blank Bar*: 10-12 reps @2010; 2-3 sets rest 90 sec

*Substitute front squats as necessary.

Metcon

Metcon (AMRAP – Reps)

12′ AMRAP

55/44x calorie row (choose weight)

45x sit ups

35x KB deadlift

25x DB push press (choose weight)