Friday Bootcamp – Tri Q CrossFit

Friday Bootcamp

10
May

Friday Bootcamp

TriQ CrossFit – J-town Boot Camp

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1: Warm-up (No Measure)

Warm up:

200m run

20 air squats

Lunges down and back

10 Push ups

200m run

2: Metcon (3 Rounds for time)

With a running clock:

On min 00:00 … 3 Rounds of:

15 Dumbbell squats to press

15 Kettlebell swings

15 Sit ups

200m Run

On min 15:00 … 3 rounds of:

15 Ring rows

Lunges down and back

15 Goblet squats

250m Row

On min 30:00 … 3 Rounds of:

30 Plate jump touches

15 Push ups

15 Leg raises

3: Metcon (AMRAP – Reps)

– 400m Run

Circuit (60 sec work, 15 sec rest) (3 rounds)

1. Walk out to push ups

2. Shoulder/knee Tap plank

3. Overhead Barbell Press

4. Side to side Plank hops

5. Suicide Run

6. KB Goblet Squats

7. Side plank band rows

8. Side plank band rows

9. High knees or Tuck jumps

10. Battle Row waves or slams

– 400m Run

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