CrossFit 1607 – CrossFit
Warm-up
Jog 400m
Then,
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
Mobility
Calf/soleus stretch
15x eccentric heel drops each foot (standing on plate)
Metcon
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