Tuesday, August 8, 2017

CrossFit No Quarter – WOD

Results happen over time, not overnight. Work hard, stay consistent and be patient.

Warm-up

Warm-up (No Measure)

Tabata jump rope

Banded passes

10 Pause squat jumps

Banded lat stretch

Half front split

3 rounds

12 jumping lunges

6 kipping knee raises

10 tuck jumps

Strength

Front Squat (1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

21-15-9

Single Arm OH DB Lunge 50/35 (KB 70/53)

Pull Ups

*75 DU After each round (3x)

*25 du = 1 rep
*75 DU After each round

RAMP UP:

Lunges

Ring rows

-50 hurdle jump overs after each round

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