CrossFit 1607 – CrossFit
Mobility
bottom of ring dip hold
pry squat with kb
banded HS stretch
kneeling HF stretch
Warm-up
(No Measure)
2 rounds of:
10x air squats
10x banded good mornings
10x sit ups
Metcon
Metcon (AMRAP – Reps)
In 10′, complete as many rounds as possible of:
3x wall ball (20/14)
3x DL (135/95)
6x wall ball
6x DL
9x wall ball
9x DL
continue increasing the reps by 3 until time limit is reached
rest 5′
10′ AMRAP
3x ring dip
3x GHD sit up
6x ring dip
6x GHD sit up
9x ring dip
9x GHD sit ups
continue increasing the reps by 3 until time limit is reached