CrossFit Quest – Home Workouts


Warm-up (No Measure)


20 Jumping Jacks

20 Push-up Plank Shoulder Taps

10/10 Alt. Bodyweight Lunges*

*Perform these bodyweight, but extend one arm overhead to practice pressing up, with arm locked out as you perform alternating lunges (12 lunges with right arm overhead; 12 lunges with left arm overhead)

Into …

2 ROUNDS (w/ DB or Backpack)

40 Single-Unders (Double-Unders in 2nd round)

12 DB Deadlift

12 DB Push Press

12 DB Front Rack Alt. Lunges


Metcon (6 Rounds for time)

EVERY 2:30 FOR 6 SETS (15min)

12 Alt. DB Snatches

12 Single Arm Overhead Lunges (right arm)

12 Single Arm Overhead Lunges (left arm)

24 Double-Unders (48 singles)

(Score is Time Each Set)

* rest with any extra time for each set