12/06/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. All sets should be “working sets” – you can warmup with lighter weight but your 6 sets don’t begin until you get to 65% or higher.

Deadlift (6×4)

All working sets at or above 65% or 1RM

Metcon

Goals:

1. WB – as close to Unbroken as possible.

2. DUs – If you can do them then do them if not do SUs and push the intensity.

3. Abmat Sit-ups – this is the rest station but still needs to be unbroken if possible.

Annie meets Karen (Time)

“Karen” meets “Annie”

50-40-30-20-10

WBS (20/14) – 10’/9’ Target

Double Unders

Ab Mat Situps
MOD (16/12), SUs x 2