CrossFit 1607 – CrossFit
Mobility
olympic wall sit
banded OH stretch
banded FR stretch
Warm-up
(No Measure)
shoulder pre hab
then,
2 rounds of:
10x kip swings
10x air squats
10x ring rows
Metcon
Metcon (AMRAP – Reps)
CrossFit Team Series Event 4:
In teams of 4:
15′ AMRAP:
Teammate 1 and 2 each perform:
5 thrusters (95/65)
5 chest-to-bar pull-ups
Then, Teammate 3 and 4 each perform:
10 thrusters (95/65)
10 chest-to-bar pull-ups
Then, Teammate 1 and 2 each perform:
15 thrusters
15 chest-to-bar pull-ups
Then, Teammate 3 and 4 each perform:
20 thrusters
20 chest-to-bar pull-ups
Etc., following the same pattern
Gymnastics
Sit-ups (6′ AMRAP)
6′ AMRAP
Teammates 1 and 2: max rep sit ups
Teammates 3 and 4: hold plank (forearms)
*teammates 1 and 2 may only perform sit ups while teammates 3 and 4 are holding a plank
*once teammates 3 and 4 can no longer hold a plank or decide to switch, they perform max rep sit ups while teammates 1 and 2 hold plank