CrossFit 1607 – Endurance
Warm-up
shoulder pre-hab (No Measure)
3-way shoulder
10x pvc shoulder pass throughs
10x plank circles (R/L)
10x scap push ups
10x quadruped shoulder flexion- each side
20x band pull aparts
Warm-up (No Measure)
Row 3-4 min’
10x quad pulls
10x toe pulls
10x gas pedals
10x alternating lizard
Endurance
Metcon (Time)
Baseline
Row 500m: record time
rest 3 min
Run 400m: record time
then using those times,
Row 1000m at a 500m pace + 25-30″
Run 800m at 400m pace + 30-35″
60x air squats
Row 1000m at a 500m pace + 20-25″
Run 800m at 400m pace + 25-30″
40x air squats
Row 500m at a 500m pace + 15-20″
Run 400m at a 400m pace + 20-25″
20x air squats