Friday Crossfit – Tri Q CrossFit

Friday Crossfit

24
Sep

Friday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 04 banded shoulder stretch

– 07 banded pull downs (on one knee)

– 15 air squats

– 04 groiners

– 07 jumping pull ups again

Pull-ups (4×8 (Strict pull ups))

Week 1. Day 5.

* 5 mins to warm up to strict pull ups or weighted pull ups.

– Then,

E2MOM:

4×8 Strict pulls.

* If you are proficient at strict pull ups, put on a weight vest, or the weighted belt, or a dumbell between your feet.

* Scaled = banded pull ups. Stick to a band every time we do pull ups. We don’t get to choose how much we weigh on any given day ; )

Metcon (AMRAP – Reps)

Interval training

1 min on, 1 min off (4 rounds)

– Cal Bike

– Cal Row

– Box jump overs

Leave a Reply