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
Skill Practice:
Back Squat instruction
Knees to elbows / Hanging knee tucks instruction
Weightlifting
Back Squat (12-15 reps @2010; 2-3 sets rest 90 sec)
Metcon
Need 24 minutes for metcon including all rest.
Substitute K2E for sit up as necessary.
Metcon (8 Rounds for reps)
90 second AMRAP: 6x burpee+ x 8x K2E x 10x air squat
Rest 90 seconds
90 second bike (max calorie)
Rest 90 seconds
90 second AMRAP: 6x burpee+ x 8x K2E x 10x air squat
Rest 90 seconds
90 second bike (max calorie)
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Rest 3 minutes
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90 second AMRAP: 6x burpee+ x 8x K2E x 10x air squat
Rest 90 seconds
90 second bike (max calorie)
Rest 90 seconds
90 second AMRAP: 6x burpee+ x 8x K2E x 10x air squat
Rest 90 seconds
90 second bike (max calorie)