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 Up:
Smoke Stack Run
2 X Samson Stretch 10 sec each leg
10 Push Ups
5 Pull Ups

WOD:
4 Rounds for Time:
400 meter Run
45lb Thruster, 21 Reps
12 Pull Ups

Scaling accomplished with lower weights and with banded/jumping Pull Ups.
Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)