Monday Crossfit – Tri Q CrossFit

Monday Crossfit

9
Jul

Monday 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)

Clean (1×1)

20 mins to build up to your heaviest 1RM clean.

Metcon (Time)

10,9,8,7,6,5,4,3,2,1 of:

– Thrusters

– sit ups

Sport: 75#/45#

Crossfit: 95#/65# or 75#/45#

Competitor: 135#/95# & weighted sit ups with ball 20#/14#

TIME CAP: 15 mins

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