Friday Crossfit – Tri Q CrossFit

Friday Crossfit

25
Jun

Friday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

– 20 calorie Bike, then

Complete 2 rounds of :

– 10 pvc BTN thrusters

– 10 pvc passthroughs

– 10 push ups

– 05 V-ups

– 10 KB swings (light weight)

L-Sit (7×1)

EMOM – 7 rounds

– 10 second hold EMOM.

*if you cannot get to 10 sec, get to 5 sec, or 3 sec, but find a mark and stick to it.

* if you cannot hold your feet up, work with coach on progression.

Metcon (AMRAP – Rounds and Reps)

20 min – AMRAP

– 40 calorie bike

– 30 pull ups

– 20 GHD sit ups

– 10 OHS (115#/75#)

Scaled = banded pull ups, ab-mat sit ups, 75#/45#.

* If more than 5 athletes, then conduct in 2 heats with separate start times.

*if bike or GHD are not available on your second round, then replace rower and 30 ab-mat sit ups.

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