For Coache's Choice today, Jamie and Jose teamed up to develop a "Helen"-like workout with more emphasis on the metabolic aspect.
Warm up:
10 Pull Ups/10 Squats X 2
WOD:
800 m run (or 900 for some who chose to do extra)
21 KB swings; 1 1/2 pood Rx'd
10 Burpees
3 Times
11 Athletes, 2 Coaches
Ethan and Jamie led the way with 14:38 and 14:40 respectively. Strong work, it was evident that their transition between individual reps and exercises is what sets them apart from the rest. As a whole, the group needs to work on KB swing technique.
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.
As always, your punctuality and dedication are appreciated. CFQ requires consistency and a willingness to work hard.
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