Monday Crossfit – Tri Q CrossFit

Monday Crossfit

29
Apr

Monday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

10 Good mornings into back squat w/barbell

200m Run

15 Back squats w/barbell

06 Groiners

10 Back squats w/20%

High kicks down and back

05 Back squats w/30%

04 Pigeon stretch

Load your 40%

1: Back Squat (1×2)

E1.5MOM

40% x 3

50% x 3

60% x 3

70% x 3

E2.5MOM

72% x 10

77% x 8

81% x 6

85% x 4

90% x 2

2: Metcon (AMRAP – Rounds and Reps)

“Spin Doctor”

AMRAP – 16

30 Double unders

15 Wall balls (20/14#)

30 Double unders

15 Kettlebell swings (53/35#)

Scaled = 2 to 1 singles, 14/10# WB, 35/20# KB.

Extra: Metcon (Time)

-Conditioning- (optional)

5 Rounds for time:

21/15 Cal SkiErg

05 Squat Cleans (135/95#)

Scaled = 95/65#

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