Friday CrossFit – Tri Q CrossFit

Friday CrossFit

4
May

Friday CrossFit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Run 400m

2x

20 Air Squat

10 Inch Worm

Bear Crawl 50ft

Duck Walk 50 ft

Deadlift (1 RM)

Build to 1 RM

Adding weight and decreasing reps

Bar x10 reps

50% x10 reps

60% x8 reps

70% x5 reps

80% x2 reps

90%+ x 1 rep

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women’s

14# Wall Ball

55# Sumo/Push Press

20″ Box

Leave a Reply