06-10-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

7 min AMRAP

– 1 min Cardio (choice)

– 5 Pushups

– 4 Step Ups (build into box jumps)

– 5 Single Arm Kettle Bell Swings eye level (light/each side)

– 10-sec handstand hold

Metcon

Stimulus is high intensity. You will be completing this workout with a partner. Partner 1 will go through 1 full round and then Partner 2 will go through 1 full round.

Intensity should be high. You will have good time to recover while your partner completes their round.

Metcon (AMRAP – Rounds and Reps)

Teams of 2

18:00 AMRAP

– 100m Run

– 15 Kettlebell Swings (53/35)

– 10 Handstand Push-Ups

– 5 Burpee Box Get Overs (30/24)

* Partner 1 will complete 1 full round (while partner 2 rests), then Partner 2 will complete 1 full round (while partner 1 rests).

Continue this pattern for 18min.
Scaled Option:

– 15 Kettlebell Swings (35/24)

– 10 Hand Release Pushups

– 5 Burpee Box Get Overs (24/20)

Weightlifting

Front Squat + Back Squat ((3×3) x 5 sets)

Complete your set of Front Squats, re-rack the bar, then immediately go into your Back Squats.
Rest 60-90 seconds between sets.

Go up in weight each set.