Schedule

Although workouts are not being posted on this blog and it is not being kept current, CrossFit Quantico is still conducting regularly scheduled classes at 0700 and 1130.

As always, your punctuality and dedication are appreciated. CFQ requires consistency and a willingness to work hard.

MGW

After a quick warm up, we rolled with an MGW rolling program combo, using a "Fight Gone Bad" timing sequence.

In pairs for points:

Metabolic Conditioning: 5 Min Max Accumulation of Jump Ropes. 1 point per repetition.
Quick Rest
Gymnastics: 5 Min Handstand Practice. 1 point per 10 seconds held.
Quick Rest
Weights: 5 Min KB Swings. 1 point per repetition. We "capped" the reps at 5 per sequence IOT focus on multiple quick, explosive bouts.

6 People. 1 Coach.

Andrew Thompson
Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)