07/18/2018

CrossFit Quest – CrossFit

“If you aren’t going all the way, why go at all?” – Joe Namath

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Superset – PP then Bent Over Row

Push Press (3×20 (10 each Arm))

Single Arm DB/KB Push Press

Bent Over Row (3×20 (10 each Arm))

Single Arm DB/KB bent over Row.

Metcon

Goal:

1. This is a long chipper but none of these movements are insurmountable – trust yourself and keep moving.

2. 20mins of moving is not bad just chip away.

Metcon (AMRAP – Reps)

AMRAP 20

50 WB (20/14)

50 DU

40 T2B

40 BJ Over (24/20)

30 C2B

30 BfB

20 PC (135/85)

20 Push Jerk (135/85)

10 PS (135/85)

10 Ring MU
Scale 1 – (95/65), Stepups & Bar MU

Scale 2 – (75/55), Stepups & Half the Reps on all moves

Cool Down

Choose 1

Option 1 – 1 Mile Run/Walk (Run 100m/Walk 100m)

Option 2 – RomWOD