10/20/2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Metcon (Weight)

EMOM 12

Min 1 – 5 BS (Inc Weight)

Min 2 – 20 Sit-ups

Metcon

Goals:

1. This is basically the skill/active recovery day for the week.

2. Work on weaknesses or get better at your strengths.

3. Go as fast as possible each min and try o maintain the fast pace throughout.

Metcon (No Measure)

EMOM 25

Min 1 – 15 KB (53/35)

Min 2 – 2-4 MUs/C2B/Pullups/Ring Rows

Min 3 – 10/8 Cal Bike

Min 4 – 1-2 RC

Min 5 – Rest
This will be your skill/active recovery for the week