05/16/2019

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. BS – work to a heavy 5 for the day

2. Gymnastics – do the rig work you are capable of or work on your weaknesses

Metcon (Weight)

EMOM 14

Min 1 – 5 BS (workup in weight)

Min 2 – 5 MU/C2B/Pull-ups

Metcon

Goal –

1. Active Recovery – keep HR under control and focus on moving efficiently not fast

2. 1 person working while other rests except for sit-ups

3. Choose bike, row or run each round – split however

Metcon (AMRAP – Rounds and Reps)

Partner WOD – AMRAP 20

500m Row / 1/2 mile Bike / 400m Run

50 KB (53/35)

50 Walking Lunges

*start with 30 sit-ups each & every 4mins perform 30 sit-ups each