Thursday, October 5, 2017

CrossFit No Quarter – WOD

You can’t pour from an empty cup. Take care of yourself first.

Warm-up

Warm-up (No Measure)

400m run/400m row

Banded passes on the floor

10 OHS

Sampson stretch

Shoulder stretch

3 rounds

12 mountain climbers

10 squat jumps

8/5 hand release push-ups

Skill

Metcon (Weight)

TGU

15min to work up to a heavy single

single=one full rep on L+R at the same weight
quick reset between reps

Metcon (No Measure)

Tabata wall HS hold

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min ARMAP

200m Run

60 Plated OH Lunges 45/25 (30 Alt Pistol Squats)

15 Dips (Rings)
RAMP UP:

200m row

30 alt lunges

30 russian twists

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