Monday, January 8, 2018

CrossFit No Quarter – WOD

Life has no remote. Get up and change it yourself.

Warm-up

Warm-up (No Measure)

Tabata plate jumps

Arm circles + 10 hugs

10 plank walk outs to a push-up

Calf stretch

Quad stretch

3 rounds

5 squat jumps

10 plank shoulder taps (R+L=1)

20 jumping jacks

Strength

Metcon (No Measure)

T2B work

5 rounds

-10 Lat pull downs (hollow hold)

-30sec plank (plate)

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

50 Air squats

100 DU

1 pike HS walk (HS walk)

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