05/11/17 – Tri Q CrossFit

05/11/17

10
May

05/11/17

TriQ CrossFit – CrossFit

Warm-up (No Measure)

– 250m row, then

Complete 2 rounds of:

– 10 side lunges (5 each leg)

– 04 couch stretch (10 sec holds)

– 10 banded good mornings

– 10 band high pulls

Then w/barbell, complete 3 rounds of:

– 1 hang power clean

– 1 squat clean

– 1 front squat

Clean complex

Execute the following every 2 mins. (6 rounds)

– 1 hang power clean

– 1 squat clean

– 1 front squat

1 round @ 40%

1 round @ 50%

1 round @ 60%

3 rounds @ 75%

Metcon (Time)

For time:

20, 15, 10, 5 of:

– Bike calories

– toes to bar

– push ups

Scaled: knee raises or abmat sit ups

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