Friday, October 6, 2017

CrossFit No Quarter – WOD

If you listen to your body when it whispers, you wont have to hear it scream.

Warm-up

Metcon (No Measure)

Run or row 400m

PVC Passes

10 OHS

Standing straddle

Seated twist

3 Rounds w/ empty bar

5 Hang power snatch

5 Overhead squats

5 burpees over the bar

5 kipping pull ups

Midline

Metcon (No Measure)

30sec on/ 10sec off

Push up Plank

On your back flutter kicks

Plank on your elbows

On your back toe touches

Hollow hold w/ hand towards your knees

Mountain climbers

Metcon

Metcon (AMRAP – Reps)

6 rounds

Every 2 mins

10 Power Snatch 95/65 (135/95)

10 OHS

ME Burpees over the bar

1 min rest between rounds
*Score is total number of burpees

RAMP UP:

10 Russian KBS

10 Goblet squats

ME Burpees

Cool Down

Warm-up (No Measure)

ROMWOD