CrossFit 1607 – CrossFit
Warm-up
(No Measure)
Row 30 cals
Then,
2 rounds
10x banded good mornings
10x banded glute bridge
10x lateral lunges
5x Russian baby makers
5x push up pull throughs
5x handstand kick up- to tripod
Load bar, test wallball
Mobility
Banded hip flexor x1′
Keg stretch x 1′
Metcon
CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups