06-11-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

10 min AMRAP

– 100m Jog

– 30 sec Jump Rope (Singles into DUBS)

– 10 band pull aparts

– 10 Alternating Single-Arm Dumbbell Bench Press (Start light and build to workout weight)

Metcon

This workout will be done in 2 heats to accomodate class size and equipment. While Heat 1 does the METCON, Heat 2 will do the weightlifting.

Metcon (AMRAP – Reps)

12:00 AMRAP

6-12-18-24. . .

– Dumbbell Bench Press (50s/35s)

– 50 Double Unders (After each set)
Scaling option:

6-12-18-24. . .

– Dumbbell Bench Press (35s/25s)

50 Single Unders (After each set)

Weightlifting

Behind The Neck Jerk (12min to Build to a Heavy Single)

Accessory Work

OPTIONAL:

– 1 min pigeon pose (each side)

– 1 min seated QL stretch (each side)

https://www.youtube.com/watch?v=3QdpzAoIglI

– 1 min childs pose