Monday Crossfit – Tri Q CrossFit

Monday Crossfit

30
Jul

Monday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete one round of:

– 20 calorie bike

– 15 push ups

– 07 squat to rotation

– 04 band shoulder stretch

– 10 calorie bike

– 10 strict press w/barbell

Shoulder Press (6×5)

6X5 E2MOM & GHD sit ups

40%

50%

60%

70%

80%

80% – 85%

* NO FAILED REPS. Adjust your weight accordingly on the last round.

* Execute 10 GHD sit ups in between the first 4 rounds. (total of 40 GHDs)

scaled = Abmat sit ups

Metcon (Time)

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

– Hang cleans

– Front squats

Sport: DBs 35#/20#

Crossfit: 115#/75#, scaled = 75#/55#

Firebreather: 155#/105#

TIME CAP: 15 mins

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