Kelly

CrossFit Quest – CrossFit

Warm-up

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

High Knees (Down & Back)

Butt Kicks (Down & Back)

Inch Worms (Down) – Lunges w/Twist (Back)

5 Pushups

10 Situps

10 Air Squats

*3-5mins of stretching

**2. Workout Prep**

3 sets

50m Run (workout pace)

5 Wall Balls (add weight each set)

3 Box Jump + Step Down

* 30 second rest between sets *

Metcon

Time cap: 35 minutes

Target time: 22-25 minutes

Run: Pacing should be steady and not aggressive, especially off the start. Sub 500m Row or 1/2mile Bike.

Box Jumps: Select a height box that is not intimidating to jump to when they are fresh. Jumping down and resetting or stepping down is suggested as rebounding is normally only reserved for competition or competition prep. Must show full extension and control on top of the box before coming down for the next rep.

Wall balls: Select a weight that will allow you to complete 10-15 reps at a time.

Pacing goals:

400m: 2:00 or less

Box Jumps: 15-20 reps every min (90 second goal)

Wall Balls: 10 reps every 30 seconds (90 second goal)

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Scaling option 1

5 rounds:

Run 400m

30 Box Step Ups (20/16)

30 Wall Balls (14/10)

Scaling Option 2

5 rounds:

Run 200m

30 Lunges

30 Air Squats

Cool Down

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back