Tuesday, October 3, 2017

CrossFit No Quarter – WOD

Exercise is your king & nutrition is your queen. Together they create your fitness kingdom.

Warm-up

Warm-up (No Measure)

400m run/row

Banded passes

Wrist stretch

Sampson stretch

3 rounds

3 burpees

5 kips on the bar

7 squat jumps

Metcon

500m Row (Time)

Max Effort 500m Row

Metcon (AMRAP – Rounds and Reps)

1/2 Cindy

10min AMRAP

5 pull-ups

10 push-ups

15 squats
RAMP UP:

ring rows, knee push ups