09/04/2021

Announcements

In observance of Labor Day we will be closed Monday, September 6.

CrossFit Quest – CrossFit

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

3:00 Machine (easy pace)

– into –

3 rounds

5 Single Arm Russian Kettlebell Swings (left and right)

10 V-Ups

5 Inch Worms

100m Jog

**2. Workout Prep**

– With Partner –

2 rounds

5 Synchro Kettlebell Swings

5 Synchro Abmat Sit Ups

10/8 Calorie Row (each)

Metcon

Kettlebell Swings: weight should allow completion or 20+ Reps smoothly. The synchronization will happen when both athletes reach the top of their swing.

Abmat situps: touch the ground behind head, sit up, and then touch the toes with both hands. The reps will count as synchro when both athletes touch their feet together at the top of each rep.

Row: Calories are split between the two partners however they desire.

Metcon (Time)

Teams of 2

50-40-30-20-10

Synchro Kettlebell Swings (53/35)

Synchro Abmat Sit Ups

100-80-60-40-20

Calorie Row
Scaling option 1

Teams of 2

50-40-30-20-10

Synchro Kettlebell Swings (35/25)

Synchro Abmat Sit Ups

100-80-60-40-20

Calorie Row

individual Option

40-30-20-10

Kettle Bell Swings

Abmat Sit Ups

Calorie Row