Monday Crossfit – Tri Q CrossFit

Monday Crossfit

13
Aug

Monday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 20 airsquats

– 04 groiners

– 10 pvc passthroughs

– 10 pvc OHS

– 10 OHS W/barbell

Overhead Squat (6×3)

Complete 3 reps every 2 minutes.

6×3 E2MOM

40%

50%

60%

70%

80%

80% – 85%

No failed reps. Perfect form. Adjust your weight as needed on the last round.

Metcon (Time)

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

– OHS

– Pull ups

Sport: DB front squats 20#/12#, ring rows.

Crossfit: 95#/65#, scaled = 75#/45# and banded pull ups.

Firebreather: 135#/95# and Chest to bar pull ups.

TIME CAP: 12mins.

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