Friday, July 14, 2017

CrossFit No Quarter – WOD

Once you see results, it becomes an addiction.

Warm-up

Warm-up (No Measure)

Run/row

PVC Passes

10 High hang power cleans (Bar)

10 Front squats

10 Strict presses

10 Push presses

Calf stretch

Shoulder stretch on the rig

3 rounds

8 kips on the bar

6 push-ups

4 broad jumps

Strength

Metcon (No Measure)

Tabata

Dip lock out

Bottom of the dip hold
RAMP UP

Push up plank

Elbow plank

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

10 Pull-ups (C2B)

20 Box jumps 24/20 (Alt pistols)

10 S2O 135/95 (185/125)
RAMP UP

Jumping chest to bar

Lunges

Russian KBS

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