Friday, January 12, 2018

CrossFit No Quarter – WOD

Good habits are as addictive as bad habits but are much more rewarding.

Warm-up

Warm-up (No Measure)

Tabata bike or row + burpees

PVC Passes

10 OHS

Half front split

Shoulder stretch

3 rounds

10 banded good mornings

10 ring rows

10/5 push-ups

Strength

Metcon (No Measure)

5 supersets

5 pendlay rows (build up in weight)

5 plyo push-ups to plates (build up in height)
RAMP UP:

10 Double KB/DB bent over rows

10 medball tosses from your back

Metcon

Metcon (Time)

2 rounds

25/20 cal row/bike

15 burpee box jump overs 24/20

10 DL 185/125 (275/175)
-11min CAP

-start in heats

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