10/23/2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Goals:

1. 30mins Running Clock – each Metcon is for time – not total time or cumulative time.

2. These are considered Sprint WODs – Go Fast and “earn” your rest.

Metcon (Time)

0-10mins

1 Round “Cindy”

200m Run

1 Round “Cindy”

200m Run

1 Round “Cindy”
“Cindy” = 5 Pullups + 10 Pushups + 15 Squats

MOD – Ring Rows, Knee Pushups, 100m Run

Metcon (Time)

10-20mins

2 Rounds “DT”

30 T2B
“DT” – 12 DL + 9 HPC + 6 Jerk (155/105)

MOD – (95/65)

Metcon (Time)

20-30mins

30 BJOvers (24/20)

30 HSPU
MOD – Stepovers, HRPU

Weightlifting

Metcon (Weight)

EMOM 12

Min 1 – 3 DL (Inc Weight)

Min 2 – 12 Hollow Rocks