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:
a) bracing
b) air squat
Weightlifting
Goblet Squat (12-15 reps @2010; 2-3 sets rest 90 sec)
Metcon
Metcon (AMRAP – Reps)
2 Rounds:
30 seconds ball slam
30 seconds rest
30 seconds sit up
30 seconds rest
30 seconds push-up
30 seconds rest
30 seconds bike
30 seconds rest
30 seconds ball slam
30 seconds rest
30 seconds sit up
30 seconds rest
30 seconds push-up
30 seconds rest
30 seconds bike
30 seconds rest
Rest 3 minutes