CrossFit 1607 – 6 week challenge
Warm-up
Warm-up (No Measure)
10x quad pulls
10x toe pulls
10x alternating lizard
2×20 band pull aparts
7x push-up to pull-through
Weightlifting
Strict Press (12-15 reps @1111; 3 sets rest 90 sec)
If you have trouble with overhead mobility, substitute DB press or single arm DB press.
Metcon
Metcon (4 Rounds for distance)
3′ Rowing @22spm
Rest 3 min
3′ Rowing @24spm
Rest 3 min
3′ Rowing @26spm
Rest 3 min
3′ Rowing @28spm
Rest 3 min