05-13-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

6 min AMRAP

30-sec assault bike or row

5 Ring Rows

5 GHD’s or Situps

Metcon

Metcon (Time)

30min Time Cap

Teams of 2

– 60 GHD’s or Straight leg Abmat Situps

– 8 Rope Climbs

– 68/51 cal Bike (100/70 Cal row)

– 50 GHD’s or Straight leg Abmat Situps

– 6 Rope Climbs

– 60/47 cal Bike (90/60 cal row)

– 40 GHD’s or Straight leg Abmat Situps

– 4 Rope Climbs

– 51/41 cal Bike (70/55 row)

– 30 GHD’s or Straight leg Abmat Situps

– 2 Rope Climbs

– 43/34 cal Assault Bike (60/50 cal row)
30min Time Cap

Teams of 2

– 60 Abmat Situps

– 32 Banded Strict Pullups or Chinups

– 68/51 cal Bike (100/70 Cal row)

– 50 Abmat Situps

– 24 Banded Strict Pullups or Chinups

– 60/47 cal Bike (90/60 cal row)

– 40 Abmat Situps

– 16 Banded Strict Pullups or Chinups

– 51/41 cal Bike (70/55 row)

– 30 Abmat Situps

– 8 Banded Strict Pullups or Chinups

– 43/34 cal Assault Bike (60/50 cal row)

Individual Option

80 GHD’s

10 Rope Climbs

80/60 cal Assault Bike

Accessory Work

1 min couch stretch (each side)

1 min foam roll lats (each side)

1 min wide leg forward fold (seated or standing)