Friday Crossfit – Tri Q CrossFit

Friday Crossfit

16
Jul

Friday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 20 calorie bike

– 06 inch worms

– 20 walking lunges

– 15 banded good mornings

– 04 couch stretch

Back Rack Lunge (6×10)

6×10 – E2.5MOM

The percentages are out of your back squat 1RM.

10% (or just the bar)

20%

30%

40%

50%

50% – 55%

NO MISSED REPS. Adjust your weight accordingly on the last round.

Metcon (AMRAP – Rounds)

16 min – EMOM (Partner WOD)

– 10 wall balls

– 05 burpees

You each have one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar. Switch every minute.

*Score is how many rounds you complete. Max is 18.

* You are allowed to skip a round to rest. NO ONE should have to. (max numbers of rounds allowed to rest = 3)

Sport: 07 wall balls 14#/10# & 03 burpees

Crossfit: 20#/14# or scaled = 07 wall balls 14#/10# & 03 burpees.

Competitor: 15 wall balls 20#/14#, and 07 burpees.

Leave a Reply