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
