Friday Crossfit – Tri Q CrossFit

Friday Crossfit

9
Jul

Friday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

20 calorie bike,

Then complete 2 rounds of:

– 15 wall facing squats (GET CLOSE)

– 10 pvc pass throughs

– 10 V-ups

– 03 seal stretch (5 sec holds)

Ring Dips (10×5)

10×5 EMOM.

– Use bands to scale

Metcon (Time)

PARTNER WOD

10RFT:

15 kettlebell swings

15 goblet squats

&

Plank holds

*one athlete holds a plank position while the other athlete completes the 30 reps with KB.

* Athlete with KB can only work while other athlete is engaged in the plank position. If his/her partner loses the plank, the KB athlete must stop. Once the plank is engaged, KB athlete can resume with the reps.

Sport: Russian KB swings 35#/20# and air squats.

Crossfit: 53#/35# or 35#/20#

Competitor: 70#/53#

NO TIME CAP

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