Dinner Rolls

CrossFit Quest – CrossFit

Warm-up

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

5:00 Machine (30 moderate/30 slow)

-into-

3 sets

10 Alternating Box Step Ups

10 Banded Pull Aparts

5 Scap Pull Ups

**2. Workout Prep**

2 set

10-second machine (workout pace)

10m Dumbbell Front Rack Walking Lunge

3 Strict Pull-Ups

– rest 30 seconds between sets –

Metcon

Score is number of Strict Pull-Ups each set.

Target number of Reps each set: 12+ reps

Bike/Row: Low calories mean push the pace. Keep this under 45 seconds (ideally 35 seconds).

Double Front Rack Walking Lunge: Lunge is done with two dumbbells in the front rack. Grip standard requires a hand be kept on each dumbbell at all times and athletes cannot “dump” the weights to the floor. Select a weight that will allow you to complete 50ft unbroken. Very important that you stay moving through the lunge to have sufficient time for pull ups.

Strict Pull Ups: Focus on small sets from the beginning of this AMRAP. Modifications include banded pull-ups or ring rows.

Metcon (5 Rounds for reps)

5 Sets:

AMRAP 2:00

12/10 Cal Bike or 15/12 Cal Row

50ft Front Rack Double Dumbbell Walking Lunge (50s/35s)

Max Strict Pull-Ups

-Rest 2:00 between sets-
Scaling option 1

5 Sets:

AMRAP 2:00

10/8 Cal Bike or 12/10 Cal Row

50ft Front Rack Double Dumbbell Walking Lunge (35s/25s)

Max Strict Pull-Ups

(Rest 2:00 between sets)

Scaling Option 2

5 Sets:

AMRAP 2:00

10/8 Cal Bike or 12/10 Cal Row

10 Single Dumbbell Step Ups (20in)

Max Ring Rows

(Rest 2:00 between sets)