09/27/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

18min EMOM (6 rounds)

Min 1 – 20 Plate Russian Twists (45/25)

Min 2 – 10 Plate Situps (45/25)

Min 3 – 100m Sprint

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

– 100m Farmers Carry

DB = 50/35

KB = 53/35

– 2 Rope Climbs

– 15 Hand Release Pushups

– 10 Pullups
Scale:

Rope Climbs – 4 Seated to standing

Ring Rows