09-16-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– 10 Lunges

– 10 Pushups

– 10 Good Mornings

Weightlifting

Push Press (7 x 3 )

No more than 75% of your max. Don’t chase weight, move better first!

Metcon

Metcon (Time)

5 Rounds

– 100m Kettlebell Goblet Carry

– 12 Kettlebell Goblet Squats

– 100m KettlebellB Goblet Carry

– 12 Kettlebell Swings

*KB – 53/35
Carry one KB in both hands under your chin, just like you do for a goblet squat. Pick a weight that will allow you to go unbroken for at least the first 3 rounds on the squats. Keep it around 20-25min.