05/13/17 – Tri Q CrossFit

05/13/17

12
May

05/13/17

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Parnter warm up

– 20 Bike calories each , then

2 rounds of You go, I go: (split in half)

– 06 assisted Hamstring stretch (5 sec holds)

– 08 groiners (5 sec holds)

– 20 push ups

– 20 air squats

– 20 jumping pull ups

– 20 partner wall ball overs

Metcon (AMRAP – Rounds and Reps)

20 min – AMRAP

– 6 squat cleans (95#/65#)

– 200m run

– 9 pull ups

– 200m run

– 12 push ups

– 200m run

Scaled = 75/45, banded pull ups

RX+ = 135#/95#, CTB , HSPU

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