Friday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

5/5 Single Arm DB Bent Over Row

5/5 Single Arm Shoulder Press

:30 High Knees

:30 Butt Kicks

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Ring Rows

5/5 Single Arm DB Shoulder to Overhead

100m Run

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Bent Over Rows (Single DB 5/5)

10 Shoulder to Overhead (Single DB 5/5)

100m Run

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

3 SETS

20 Romanian (straight leg) Deadlift

60 Bodyweight Russian Twists

-Rest as Needed b/t Sets-

(No Measure)