06/05/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Goals:

1. This is your active recovery day for the week so be smart on how you attack this workout.

2. If you need an easy day then scale this WOD or don’t go RX+ – Learn to listen to your body

Metcon (Time)

1 mile Run or 2000m Row or 3 mile Bike

50 pushups

100 situps

150 alt lunges

*Split up the reps however you want (including the run/row) just get all of them done.
RX+ (wear a vest)

MOD cut reps and Run/row in half

Gymnastics

Goals:

1. Consider this extra work for the day – not required

2. If you do this please be smart and only do what you can – 1 set for max reps.

Ring Dips (1 x ME)

Handstand Walk (1 x ME)

Handstand Push-ups (1 x ME)

Strict Pull-Ups (1 x ME)