CrossFit 1607 – 6 week challenge
Warm-up (No Measure)
10x quad pulls
10x toe pulls
10x alternating lizard
2×15 band pull aparts
5x Russian baby makers
Ring Dip/Bar Dip/ Box Dip/Dip Hold
Metcon (AMRAP – Reps)
Dip: 5-10 reps @2010; 3-5 sets- rest 60-90 seconds
Choosing proper rep range:
If you are performing lower 5 reps, choose higher number of sets.
If you are performing higher reps, perform lower sets.
*If dip is not possible, attempt a dip hold for 10-20 seconds and then perform 8-12 push ups (choose appropriate progression).
Metcon (3 Rounds for reps)
3 Rounds x 4′ AMRAP
21/18 calorie row
15x medicine ball cleans*
Rest 2 minutes
*If you missed med ball cleans last week, substitute goblet squats.