Friday Crossfit – Tri Q CrossFit

Friday Crossfit

23
Jul

Friday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

1 round of:

– 20 calorie bike

– 20 airsquats

– 20 KB swings (light weight)

– 15 push ups

– 04 band chest stretch

– 10 push ups

Bench Press (6×5)

6X5 E2MOM

40%

50%

60%

70%

80%

80% – 85%

* NO FAILED REPS. Adjust your weight accordingly on the last round.

Plank (3 rounds)

3 rounds of:

20 second front plank

20 second left plank

20 second right plank

Metcon (AMRAP – Rounds and Reps)

13 min – AMRAP

– 200m run w/20# ball

– 10 push jerks

– 10 front rack stationary lunges

Sport: replace bar with 35#/20# DBs

Cossfit: 115#/85#, scaled = 75#/ 55#

Competitor: 155#/105#

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