Ray Lewis

CrossFit Quest – CrossFit

Warm-up

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

3 sets

100m Run

5 down dog/seal pose transition

5 World’s Greatest Stretch (each side)

**2. Workout Prep**

1 set

100m Run

4 Bar Facing Burpees

Metcon

Time cap each set: 90 Seconds

Target time each set: Sub 60 seconds

Run: Run 200m on rounds 1,3,5,7 and 9. Effort should be moderate high. You should be finishing the run no later than 1:20. Modify to 250m Row if needed.

Burpees: Perform burpees on rounds 2,4,6,8, and 10. You can modify this movement by stepping over the bar or doing regular burpees. Goal should be getting at least 20 seconds of rest on burpee rounds consistently.

Metcon (10 Rounds for time)

10 Sets (1 set every 2 minutes)

Odd set: 200m Run

Even Sets: 15 Bar Facing Burpees
Scaling option 1

10 Sets (1 set every 2 minutes)

Odd set: 200m Run

Even Sets: 12 Bar Facing Burpees

Scaling Option 2 (Beginner)

10 Sets (1 set every 2 minutes)

Odd set: 100m Run

Even Sets: 10 Up Downs + Step Over Bar

Accessory Work

Bent Over Row (4×10)

DB Hammer Curl (4×10 (each side))

Standing Alternating DB Hammer Curl