Monday Crossfit – Tri Q CrossFit

Monday Crossfit

27
Aug

Monday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 05 stationary inch worm into seal stretch (5 sec hold)

– 10 jumping squats

– 10 push ups

– 04 banded chest stretch

– 10 push ups

Bench Press (6×5)

6×5 E2MOM

40%

50%

60%

70%

80%

80% – 85%

Adjust your weight as needed on the last round. “No missed reps”.

Metcon (AMRAP – Rounds and Reps)

7 min – AMRAP

07 wall balls

07 power cleans

14 wall balls

07 power cleans

21 wall balls

07 power cleans

… the pattern continues, 7 mins.

Sport = DB cleans 20#/15#, 14#/10# WB

Crossfit = 155#/105#, 20#/14#. Scaled = 115#/75#, 14#,10#.

Firebreather = same as crossfit

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