12/12/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Goals:

1. Do the movments in order, how they are written. The thrusters should be hard (especially if you go hard on the first 2 movements)

2. Record 5 scores (Each round is scored)

Metcon (5 Rounds for reps)

EMOM 20

Min 1 – ME BJ Overs (24/20)

Min 2 – ME Situps

Min 3 – ME Thrusters (95/65)

Min 4 – Rest/Record Scores
MIOD – Stepovers, (65/45)

Weightlifting

Bulgarian Split Squats (8×4/4)

https://m.youtube.com/watch?v=1CvEs-TOIKM
Work up in weight on each set if possible – Use a Barbell or 2 DBs

Ring Dips (8×4)

Work on your progressions – develop the strength needed for ring movements