Sweet Potato Casserole

CrossFit Quest – CrossFit

Warm-up

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

5 min AMRAP

1 round of rowling

(5 max burpee penalty)

3 Box Step-ups (each side)

**2. Workout Prep**

1 set

5/4 Calorie Row

2 Burpee Box Jump Overs

100m Run

Metcon

Time cap: 6 minutes

Target time: 4:00 – 5 minutes

Row/Run: Work at 70-75% capacity and move directly to the burpee box jump overs when complete.

Burpee Box Jump Overs: Use a height box that is not intimidating to jump on. Movement can be modified to burpee box stepovers.

Metcon (6 Rounds for time)

6 sets (Every 7:00)

Odd Sets (Sets 1, 3, and 5)

21/16 Calorie Row

6 Burpee Box Jump Overs (24/20)

15/12 Calorie Row

6 Burpee Box Jump Overs (24/20)

9/7 Calorie Row

Even Sets (Sets 2, 4, and 6)

200m Run

6 Burpee Box Jump Overs (24/20)

150m Run

6 Burpee Box Jump Overs (24/20)

100m Run
Scaling option 1

6 sets (Every 7:00)

Odd Sets

18/14 Calorie Row

6 Burpee Box Jump Overs (20)

12/10 Calorie Row

6 Burpee Box Jump Overs (20)

8/6 Calorie Row

(Even sets:Run as above)

Scaling Option 2

6 sets (Every 7:00)

12/10 Calorie Row

6 Up Down + Step Up

10/8 Calorie Row

6 Up Down + Step Up

8/6 Calorie Row

Accessory Work

Barbell Box Stepups 3×10 (each side)

Standing Barbell Calf Raise 4×15-20