Remember the Titans

CrossFit Quest – CrossFit

Warm-up

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

3:00 Machine

-into-

3 Sets

5 Burpees

5 Jumping Squats

5 Kipping Knee Raises

**3. Workout Prep**

1 set

5 Toes to Bar

15 second Bike or Row (workout pace)

5 Wall Balls

15 second Bike or Row (workout pace)

Metcon

Time cap: 10 minutes (Each)

Target time: 6-8 minutes (Each)

Toes to bar: Perform toes to bar if you can consistently perform 5 reps unbroken. Modify this movement to knees to elbow, kipping knee raise, strict knee raise, lying toes to rig, or v-ups.

Wallballs: Use a heavier weight ball than you typically do in a wallball metcons. Selected weight should allow you to complete at least 10 reps unbroken at a time.

Bike/Row: Complete calories every 2:00 minutes while you have remaining reps on toes to bar and wall balls. Calories should be completed within 30-45 seconds on each round.

Metcon (2 Rounds for time)

75 Toes to bar

*Every 2 Minute on the Minute

15/12 Calorie Bike or Row. (including 0:00)

-rest 3 mins-

75 Wall Ball (30/20)

*Every 2 Minute on the Minute

15/12 Calorie Bike or Row (including 0:00)
Scaling option 1

For time:

60 Toes to bar or 75 Knee Raises

(Every 2 Minute on the Minute

12/10 Calories. (including 0:00)

Rest 3 mins

75 Wall Ball (20/14)

(Every 2 Minute on the Minute

12/10 Calories. (including 0:00)

Scaling Option 2

For time:

75 Sit Ups

(Every 2 Minute on the Minute

10/8 Calories. (including 0:00))

Rest 3 mins

75 Wall Ball Thruster (light)

(Every 2 Minute on the Minute

10/8 Calories (including 0:00))

Accessory Work

– 5-10 minutes of practice. During this time partner up and get some time being upside down.

– Kicking up, Headstands, Box Walks and forward rolls can still be practiced during this time.