10-08-2019

CrossFit Quest – CrossFit

Warm-up

Quest warm up II (No Measure)

2 x 5 Wall Squats

2 x 10 Air Squats

2 x 5 Goblet Squats

2 x 10 PVC Pass Thrus

2 x 10 PVC Good Mornings

Weightlifting

Bench Press (10-8-6-4-2)

Build to a heavy double

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

– 10 Calorie Row

– 10 Alternating Pistol Squats
Scaled Pistol options:

– Heel on plate

– One leg behind the other

– Pistol to a box

– Feet together squat