09-26-2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

10min (alternating odd & even minutes)

Odd Min: 20 Russian Twists (20/14 WB)

Even Min: 100m Run

Metcon

Metcon (Time)

3 Rounds – 6min CAP

– 10 Strict Pullups

– 20 Bent over barbell Rows (95/65)

Modification for Pullups:

Ring Rows
2min REST, THEN…

Metcon

Metcon (Time)

15-12-9 (6min CAP)

– DB Weighted Situps (50/35)

* feet can be anchored

– Toes to Bar

Modification:

regular situps & knee raises
2min REST, then…

Metcon

Metcon (Time)

3 Rounds (6min CAP)

– 15/12 Calorie Row

– 20 Russian KBS (70/53)