Friday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Run/Row/Jump Rope)

10 DB/KB Deadlift

5 Plank to down dog (drive head through arms, heels to ground)

10 DB/KB Strict Press

Workout

Metcon (Time)

FOR TIME

“DB/KB Double Grace”

– 60 DB/KB Clean & Jerks

If using 1 DB/KB change arms every 5 reps

Workout – HOME

Metcon (No Measure)

3 SETS

20 Glute Bridges

20 Hollow Rocks

-Rest as needed b/t sets-