Wednesday 05/31/2017

CrossFit Quiver – CrossFit

Warm-up

5 Min Stretch

Run 50m @ 50%

Rest 30 Sec

Run 50m @ 60%

Rest 30 Sec

Run 50m @ 70%

Rest 30 Sec

Run 50m @ 80%

Rest 30 Sec

Run 50m @ 90%

Rest 30 Sec

Run 50m @ 100%

Rest 30 Sec

Metcon (No Measure)

3 sets not for time of:

20 V-Ups

15 Tuck Crunches

20 Second Hollow Hold

20 Second Arch Hold

Metcon (AMRAP – Reps)

3 RFT:

Sprint 400m

AMRAP 1 Pull Ups

Sprint 200m

AMRAP 1 WB

Sprint 100m

AMRAP 1 Push Ups
Score is reps of PLU, WB & PSU

MU Practice (AMRAP – Reps)

10 Minutes of MU practice