05/15/2019

Announcements

Saturday, May 18
Fight Against MS Fundraiser In-House Comp
Teams of 4, ALL Levels of athletes are encouraged to participate!

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Goal –

1. DL – Workup to a heavy 5 for the day

2. DUs – work on DUs – no singles today

Metcon (Weight)

EMOM 12

Min 1 – 5 DL (work up in weight)

Min 2 – 25 DU

Metcon

Goal –

1. Push the pace – unbroken on the Squats -try to breath as you work through the BBJOs

2. Work on grinding out this WOD mentally – you can do more then you think -” go slow to go fast” just find your pace.

Metcon (Time)

20-16-12-8

Dual DB/KB Squats (50/35)

BBJO (24/20)
MOD 1 – (35/20) & Stepovers

MOD 2 – Air Squats & Stepovers

Metcon (Time)

Conditioning

Goal –

1. 7min CAP – if you don’t finish in 7mins do not click RX

2. Intensity – Scale Appropriately ~ 1min on runs & ~1min for Pushups

Metcon (Time)

3 RFT

200m Run & 20 Push-ups
MOD 1 – 100m & 10 Push-ups

MOD 2 – 100m & 20 knee pushups