Monday, June 12, 2017

CrossFit No Quarter – WOD

A failure isn’t a failure if it prepares you for a successful tomorrow.

Warm-up

Warm-up (No Measure)

3 rounds 10 cal row/bike

5 burpees

5 paused air squats

-Banded passes

Archer stretch x30sec

Half front split x30sec

Standing straddle x30sec per side + down the middle

3 rounds

20 mountain climbers

10 jumping lunges

10 russian kbs

Metcon

Metcon (AMRAP – Reps)

10 1min rounds

10 push-ups (20)

“gym shuttle” – half way and back + sprint to the rig

Max effort pull-ups (C2B)

rest 2min
-touch the line on the runs

-aim for big sets on the pull-ups

RAMP UP:

10 push-ups

Max cal on rower/bike

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