Warm up:
Smokestack Run
2rds of:
5 Pullups
10 Pushups
15 OHS with PVC
WOD:
Tabata Something Else
32 intervals of 20 sec work, 10 sec rest
1st 8=pullups
2nd 8=pushups
3rd 8=situps
4th 8=squats
No rest betweeen exercises. Score is the lowest # of repititions completed for each exercise. Scaling was accomplished through the use of bands for pullups, going to knees on push ups. Beautiful day for a workout! Great push by everyone!
CrossFit Quantico
Forging Elite Fitness
CFQ: Chris and Top in the HEAT of FGB!
4 comments:
Brock
M/34/6'1"/185
Score:
5 Pullups
6 Pushups
9 Situps
13 Squats
Tried to pace myself and keep reps as high as possible and maintain that level. Top and Drew great coaching/push and great way to end the week.
F/43/5'
Score:
7 Pullups (Black Band)
6 Pushups (Knees)
5 Sit-ups
0 Squats
Had to stop after situps. Great Friday workout.
Score:
5 pull-ups (blue band)
6 push-ups (knee)
11 sit-ups
13 squats
Great workout Paul! Great coaching and keeping us moving. Good Friday work-out.
M/46/180/5'8
Score:
3 Pullups
5 Pushups
9 Situps
13 Squats
Great workout - tried to keep high reps but quickly realized that was not going to work. Linda thanks for pushing me on the squats! Drew thanks for keeping my scores.
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