Wednesday, June 14, 2017

CrossFit No Quarter – WOD

Success at anything will always come down to this: FOCUS AND EFFORT. And we control both.

Warm-up

Warm-up (No Measure)

Run/ row

Banded passes on the floor

10 paused OHS

Calf stretch x 30sec

Sampson stretch x 30sec

3 rounds

5 OH KB squats per side

5 burpee broad jumps

20 mountain climbers

Midline

Metcon (No Measure)

10 round Tabata

30sec on/ 15sec rest

Alternate between superman and plank on your elbows

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

12 alt DB snatches 50/35 (70/53)

18 box jump overs 24/20 (clear the box)

rest 30sec after each round
RAMP UP:

12 plated ground to over head

18 box step ups *add height form last time

30sec rest