Tuesday, October 10, 2017

CrossFit No Quarter – WOD

Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted.

Warm-up

Warm-up (No Measure)

5 rounds

100m row sprint

5 hand release push-ups

10 alt lunges

20 jumping jacks

PVC Passes

10 OHS

Wrist stretch

Runner stretch

3 rounds

5 medball sit ups

5 wallballs

5 burpees over the ball

Strength

Overhead Squat (1RM)

From the rack

Metcon

Metcon (Time)

50 medball toss sit-ups 20/14 (Med Ball GHD Sit Ups)

50 burpee box jumps 24/20 (Burpee box jump overs)
8min CAP

*Only perform GHD sit-ups if you usually do RX+ workouts

*Box jumpovers – no contact with the box

RAMP UP:

Sit-ups

Burpees