05-11-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

6 min AMRAP

– 30-sec row

– 5 Wall Ball Front Squats (lightweight)

– 5 Wall Ball Push Press (lightweight)

– 3 Thread the Needles (each side)

Workout Prep

2 rounds

– 20 sec. Row (Workout pace)

– 7 Wall Balls (Workout weight)

Metcon

Stimulus for today is moderate pacing. This workout was a quarter final qualifier workout. You should focus on strategic sets on this workout to avoid burning out (if possible). Unlike the quarter final version of this workout, you ARE ALLOWED to partition this workout, meaning you can go back and forth between rowing and wallballs and break them up in any fashion until 120 reps are completed on both (90 cal row for women).

Metcon (Time)

15min TIME CAP

– 120 Wall Balls (20/14)

– 120/90 Calorie Row

*Reps can be partitioned – You can move between movements until total reps are completed
Scaling option 1:

120 Wall Balls (14/10)

100/80 Calorie Row

Scaling Option 2:

For Time:

80 Wall Ball Thrusters

80/65 Calorie Row

Accessory Work

3 Rounds

– 20 abmat situps (strict – no arms)

– 30 flutter kicks (each side)

– 15 Russian Twists (light wallball – each side)

– 30-sec plank