09/21/2018

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

– Butt Kicks

– High Knees

– Spiderman Lunges

– Frankensteins

200m Jog

Weightlifting

Bench Press (10-9-8-7-6-5-4-3-2-1)

Metcon

Metcon (Time)

3 Rounds

– 500m Run

– 25 Dumbbell Front Rack Lunges (50/35)

** If it is raining you can Sub 800m Row for the run
Use 2 Dumbbells for the lunges