Friday Crossfit – Tri Q CrossFit

Friday Crossfit

11
Jun

Friday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

– 20 calorie bike, then

Complete 2 rounds of:

– 05 Stationary inch worms into 2 push ups.

– 10 inward/outward shoulder stretch (small orange band on post)

– 05 squats to rotation

– 07 scapula push ups

Bench Press (4×5, 1×3, 1×1+)

Wendler cycle – Week 3 (Bench press)

Work off of your 90% as your 1RM. (Log in your last round)

Every 2 mins:

– 5 reps @ 40%

– 5 reps @ 50%

– 5 reps @ 60%

– 5 reps @ 75%

– 3 reps @ 85%

– 1+ reps @ 95% (as many reps as possible on this last round)

Metcon (Time)

5RFT: (Partner WOD)

– 40 calorie bike

– 30 push ups

– 20 pull ups or 10 bar muscle ups

Scaled = Banded pull ups

*distribute reps as you see fit with your partner.

*Only one athlete working at a time.

TIME CAP: 18 mins

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