06/12/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Gymnastics

Goals:

1. 15 mins to establish Max Height BJ – Perform 2 DBall Bear Hug Squats after each BJ

Max Height Box Jump (Distance)

Max Height Box Jump

Goblet Squat (2 reps after each BJ)

DBall Bear Hug Squats

Metcon

Goals:

1. Get the work done and rest for the remainder of the 5mins – *4 rounds

2. Do what you can – this WOD is designed to allow you sufficient rest – try to maintain consistency for all rounds.

Metcon (4 Rounds for time)

E5MOM 20

2 RC – 25 DU – 200m Run
RX+

4 RC – 50 DU – 200m Run

MOD 1

1 RC – 25 DU – 200m Run

MOD 2

2 Seated to Standing – 50 SU – 200m Run

Cool Down

Use the remaining time to work on mobility