CrossFit 1607 – CrossFit
Mobility
Olympic wall sit
banded OH stretch
pigeon stretch
Warm-up
(No Measure)
shoulder pre hab
then,
2 rounds of:
5x push up – pull through
10x air squats
10x sit ups
Metcon
Metcon (AMRAP – Reps)
Every 2′ for as long as possible:
0:00-2:00: 2x rope cliimb
2x thruster (135/95)
2:00-4:00: 2x rope climb
4x thruster
4:00-6:00: 2x rope climb
6x thruster
continue the pattern until work cannot be completed in the time given
Please bring a sock!
Be sure to scale appropriately!