12-02-2020

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

With an Empty Barbell:

2 rounds

– 10 Deadlifts

– 10 Hang Cleans

– 10 Strict Press

– 10 Good Mornings

Conditioning

3 Rounds

Every 3min (9min total)

– 15 Crunches

– 15 V-ups

– 30 Medball Russian Twists (20/14)

– 30 Flutter Kicks

– 15 Medball Situps (20/14)

Metcon

This is a Long Chipper and it’s all about the run!

Super lightweight in the gym, move smart and control your heartrate.

Metcon (Time)

25min CAP

– 400m Run

20 Power Cleans

20 Front Rack Lunges

– 400m Run

20 Sumo Deadlift High Pulls

20 Back Rack Lunges

– 400m Run

20 Deadlifts

20 Evil Wheels

– 400m Run
Rx: 95/65

Sub 500m/400m Row for the runs