Thursday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

We are using the warm-up today to review the movements for the workout.

EMOM x 9 MINUTES

Min 1 — :45 Row, Bike or Run

Min 2 — :30 Tuck Jumps

Min 3 — :30 Sit-ups

Min 4 — :30 Row, Bike or Run

Min 5 — :30 Easy Bupress

Min 6 — :30 Plank

Min 7 — :15 Row, Bike or Run (sprint)

Min 8 — :30 Fast Burpees

Min 9 — 10 V-Ups

After the warm-up athletes should be ready to go!

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 15/12 Cal. Row

MIN 2 – 10 Burpees Over Rower

MIN 3 – 15 V-Ups

(No Measure)

Workout – HOME

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 15 Thrusters**

MIN 2 – 10 Burpees Over whatever you used for thrusters

MIN 3 – 15 Weighted Sit-ups

** use a dumbbell, empty barbell or bumper plate

(No Measure)

Optional Finisher

Metcon (No Measure)

2-3 SETS

MAX Reps Rows (Ring or DB)

-:30 Rest-

MAX Reps Push-Ups

-1:00 Rest b/t Sets-

(No Measure)