05-10-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

1 Round Through

– Down the gym – butt kickers

– Down the gym – high knees

– Down the gym – walking lunges arms locked out overhead

– Down the gym – walking lunge w/ torso twist

– Down the gym butt kickers

– Down the gym high knees

**INTO**

– 5 Kip swings

– 5 Pullups or Ring Rows

Workout Prep

1 set

– 100m Run (workout pace)

– 3 Pull-Ups

– 6 Push-Ups

– 9 Air Squats

Metcon

Workout is moderate intensity throughout. You should focus on steady pacing (70-80%) through all runs and rounds of Cindy.

Metcon (Time)

30min Time CAP

500m Run

– 5 Rounds of Cindy

400m Run

– 4 Rounds of Cindy

300m Run

– 3 Rounds of Cindy

200m Run

– 2 Rounds of Cindy

100m Run

– 1 Round of Cindy

*1 Round of Cindy is:

5 Pullups

10 Pushups

15 Air Squats
Rx+ (Wear a Vest – 20/14)

Scaled:

Ring Rows or Jumping Pullups

Knee Pushups or Box Pushups

Accessory Work

1 min foam roll lats (each side)

1 min twisted cross (each side)

https://www.youtube.com/watch?v=eNJI0cX6hQw