Thursday, July 13, 2017

CrossFit No Quarter – WOD

DISCIPLINE is just choosing between what you want NOW and what you want MOST.

Warm-up

Warm-up (No Measure)

“Line Drills”

High knees/ butt kicks

Lunges/ reverse

Toy soldiers/ Quad stretch

Side shuffle x2

Bear crawl/ Crab walk

Runner stretch/ Burpee broad jumps

Frog hop/ Side lunges x2

Midline

Metcon (No Measure)

10 rounds

40sec on/ 20sec off

Plank

Hollow hold

Sit-ups

Russian twist 20/14

Mountain climbers

Metcon

Metcon (Time)

30-20-10

DB Snatch 50/35 (75/50)

25-20-15

Dips (Rings)
10min CAP

RAMP UP:

Plated G2O

Push-ups

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