Thursday, August 10, 2017

CrossFit No Quarter – WOD

Excuses are useless, Results are priceless.

Warm-up

Warm-up (No Measure)

400m med ball run

Arm circles

Calf stretch

Standing straddle

3 rounds:

5 squat jumps

5 hr burpees

20 second HS hold

3 rounds: empty barbell

5 low hang power cleans

5 high hang cleans

5 push presses

Weightlifting

Complex (1RM)

1 high hang power clean + 2 front squats

Metcon

Metcon (Time)

42-30-18

Wall Balls 20/14

21-15-9

V-ups (GHDS)
9min CAP

RAMP UP:

Goblet squats

sit-ups