Friday, June 16, 2017

CrossFit No Quarter – WOD

Squats are like life. It’s about standing up when something heavy tries to keep you down.

Warm-up

Warm-up (No Measure)

Tabata jump rope

“Line drills”

Lunges/ reverse

High knees/ butt kicks

Toy soldiers/ quad stretch

Bear crawl/ frog hop

Runner stretch to a squat/ Burpee broad jump

Side shuffle x2

Side lunge x2

Strength

Front Squat (1RM paused )

Pause at the bottom for 3 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

6 single arm KB front squat (R) 53/35 (70/53)

6 SAKB S2O (R)

6 SAKB FS (L)

6 SAKB S2O (L)

36 DU*
-everytime you break on DU=5 burpees

RAMP UP:

6 air squats

6 S2O with a bar from the rack

6 ait squats

6 S2O

6 cal row/bike