CrossFit 1607 – CrossFit
Warm-up
Warm-up (No Measure)
250m jog
10x alternating lizard
10x lateral lunge
10x quad pulls
10x toe pulls
10x push up pull through
10x gas pedals
2x 30″ Sampson stretch each side
Metcon
Dermyer (AMRAP – Rounds and Reps)
“Dermyer”
In honor of 37 year old Virginia State Trooper Chad P. Dermyer who gave his life on March, 31 2016.
37 minute AMRAP:
A1: 400m run
A2: 10x box jump overs (24″/20″)
15x slamball (30/20)
20x sit up