05/17/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (10-8-6-4-2)

Bent Over Row (Dual KB (5×10))

Metcon

Goal –

1. Cleans are Choice – Should be heavy and challenging

2. Low Rep Count means move efficiently – try to figure out how to rest while working

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

3 C&J (155/105)

3 Bar MU

3 BJ (24/20)
RX+ (205/145), Ring MU, (30/24)

MOD 1 – (135/95), C2B

MOD 2 – (95/65), Jumping C2B, Stepups

Conditioning

Goal –

1. additional conditioning – push the pace (don’t walk)

2. Take this time to mentally push your limits

Metcon (Time)

4 RFT

200m Run & 20 MB Russian Twist (20/14)