Monday Crossfit – Tri Q CrossFit

Monday Crossfit

10
Sep

Monday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 10 pvc passthroughs

– 10 pvc BTN thrusters

– 04 groiners

– 04 banded shoulder stretch

– 10 strict press w/barbell

Shoulder Press (1×1)

1×1

15 mins to find a new 1RM.

Metcon (Time)

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

– Power clean

– HSPU

Sport: 20#/12# DB cleans, push ups

Crossfit: 135#/95#. Scaled = 95#/65# and feet elevated push ups or regular push ups.

Firebreather: same as Crossfit.

** If you are RXing the HSPU, you must have two 25# black plates on the sides of the abmat.

TIME CAP: 12 mins.

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