Wednesday, November 29, 2017

CrossFit No Quarter – WOD

Make sure your worst enemy doesn’t live between your own two ears.

Warm-up

Warm-up (No Measure)

Tabata jump rope

Banded passes

10 OHS

Wrist stretch

Partner seated forward fold

10 reps w/ empty barbell

-behind the neck pushpress into an OHS with a 5sec pause at the bottom

Strength

Overhead Squat (5×8@65)

Every 3min

Metcon

Metcon (Time)

Partner 5k row (6mile bike)
Switch every 250m (every .3mile)

RAMP UP:

4000m run – switch every 200m

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