Friday Crossfit – Tri Q CrossFit

Friday Crossfit

5
Nov

Friday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 20/15 calorie bike or row

– 10 spider man steps

– 10 push ups

– 04 banded shoulder stretch

– 10 push ups again

– 10 jumping squats

Bench Press (4×5 @ 80%)

10 mins to warm up to 80% bench press.

Then,

E2.5MOM

4X5 @ 80%

*All 4 rounds at 80%

*Log in your weight.

Metcon (Time)

Down by 1 for time.

12 to 1 of:

– Hang Snatch

– Back Squat

– Ring pull ups

SPORT: KB swings 35/20#, goblet squat, ring rows.

CROSSFIT: 95#/65#. SCALED = 75#/45#, banded pull ups or ring rows

FIREBREATHER: ring muscle ups instead of pull ups.

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