Thursday, January 11, 2018

CrossFit No Quarter – WOD

Forget skinny, get healthy.

Warm-up

Warm-up (No Measure)

400m run/row, 100 speed steps

10 Banded passes

10 Face pulls from the rig

10 Pull aparts

Seated twist

Partner seated forward fold

3 rounds

10 jumping lunges

6 hand release push-ups

2 broad jumps

Skill

Metcon (No Measure)

Tabata static holds x2

-Pull-up chin above the bar hold

-Top of a dip lock out

-Pull-up 90 degrees

-Bottom of a dip
Scale down:

One foot on the box

Metcon

Metcon (Time)

Partner 2K row

100 Plated G2O 45/25

Partner 2K row
25min CAP

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