(832) 644-5022

11/02/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (6 x 6)

Metcon

Metcon (Time)

Buy in

– 50 Calorie Row

then…

10/9/8/7/6/5/4/3/2/1

– Handstand Pushups

– Ring Dips

then…

Cash Out

– 50 Calorie Row

11/01/2018

CrossFit Quest – CrossFit

Warm-up

Quest warm up II (No Measure)

2 x 5 Wall Squats

2 x 10 Air Squats

2 x 5 Goblet Squats

2 x 10 PVC Pass Thrus

2 x 10 PVC Good Mornings

Weightlifting

Clean and Jerk (20min to Establish a 1 Rep Max)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups