12/21/2018

CrossFit Quest – CrossFit

“I am not a product of my circumstances. I am a product of my decisions.” — Stephen Covey

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Goals – Beat your time from last year. If you’ve never done this workout push yourself.

CF Quest 12 Days of Christmas (Time)

1 – 100m Run

2 – Power Snatch (95/65)

3 – Pullups

4 – Power Cleans (95/65)

5 – Box Jumps (24/20)

6 – KB Swings (53/35)

7 – Wall Ball Shots (20/16)

8 – T2B

9 – Goblet Squats (53/35)

10 – Med Ball Situps (20/16)

11 – Burpees

12 – Overhead Squats (95/65)
Perform the WOD like the song.

Example:

1 then 2, 1 then 3, 2, 1…

Accessory Work

“Bro-Sesh”. – Get big and Strong