07/30/2018

CrossFit Quest – CrossFit

“Your present circumstances dont determine where you can go, they merely determine where you start.” – Nido Qubein

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Metcon (Weight)

EMOM 12

Min 1 – 5 DL (Inc. Weight each time)

Min 2 – 25 DUs

Metcon

Goals:

1. This WOD is all about the HSPUs – Break them up early and often so you can take shorter breaks and continue to move.

2. Push through the squats and situps with little to no breaks if possible.

Metcon (Time)

75 Squats

50 Situps

25 HSPU

75 Squats

25 HSPU

50 Situps

75 Squats
Scale 1 – Seated DB Press or Pike HSPU or HRPU

Scale 2 – Scale 1 @

60 Squats, 35 Situps, & 10 DB Press

Accessory Work

Metcon (No Measure)

2 RnFT

4 Dball Cleans (TnG)

30′ HS Walk
Choose a weight on the Dball Clean you can Touch and Go 4 times.

Even though this isn’t for time perform each round AFAP (As Fast As Possible) & Rest before repeating.

Scale the HS Walks to Bear Crawls @ 30′