Thursday, January 4, 2017

CrossFit No Quarter – WOD

Mirror mirror on the wall, I’ll always get up after I fall. And whether I run, walk or have to crawl, I’ll set my goals and achieve them all.

Warm-up

Warm-up (No Measure)

400m run/row, .6mile bike, 100 speed steps

PVC passes

10 OHS

Quad stretch

Half front split

3 rounds

5 squat jumps

5 hand release push-ups

20 mountain climbers

Strength

Metcon (No Measure)

“Bring sally up”

-shoulder raises 5/2.5#

Metcon

Metcon (5 Rounds for reps)

5 rounds

1min ME burpee box jumps 24/20 (30/24)

1min ME v-ups (T2B)

1min ME cal row/bike

1min rest

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