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.

CFQ

Warm:
10 x Pull-ups
10 x Jersey barrier jumps
10 x lunges

WOD:
3 rounds for time of
50 x Sit-ups
50 x Hug-a-twinkies
50 x double unders
-Sub Tuck jumps
-Sub 200 Jump ropes

Scale to 25 reps as needed.

-everyone needs to practice with the jump rope. Recommend watching the Jump rope instuctino videos on the crossfit.com website
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