CrossFit 1607 – CrossFit


Jog 400m


Dynamic warm-up (No Measure)

2 Rounds:

10x alternating lizard

10x lateral lunges

10x toe pulls

10x quad pulls

10x straight leg raises

5x crab rocks

5x push up pull through (5″ hold)

10x pretzel with reach

10x banded glute bridge

5x Russian baby makers


Calf/soleus stretch

15x eccentric heel drops each foot (standing on plate)


Metcon (AMRAP – Rounds and Reps)

Death by:

50m sprint

*add 50m each minute until total distance within time cannot be reached

Metcon (AMRAP – Rounds and Reps)

Barbell complex

1x PC (135/95)

2x front rack lunge

*add one rep of the complex each minute until required reps cannot be completed within the minute

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