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
Hinge review
Kettlebell deadlift instruction
Weightlifting
Kettlebell Deadlift (12-15 reps @1111; 3 sets- rest 90 seconds)
Elevate on tile or go to dual KB deadlift as necessary.
Metcon
Metcon (2 Rounds for reps)
7′ AMRAP
10x DB thruster (choose weight)
10x renegeade row (choose weight OR unweighted)
10x push up
10x tuck up
Rest 3 minutes
7′ AMRAP
10x DB thruster (choose weight)
10x renegeade row (choose weight OR unweighted)
10x push up
10x tuck up
—————–
Progressions:
unweighed renegade row OR 15-30″ plank hold (can lean on adjustable bar as necessary)
incline push ups on adjustable bar
substitute sit-up for tuck up as necessary