Saturday CrossFit – Tri Q CrossFit

Saturday CrossFit

13
Jul

Saturday CrossFit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

200m run

High kicks down and back

Duck walks down and back

Butt kicks down and back

10 jumping squats

10 pvc passthroughs

10 pvc good mornings

10 pvc BTN thrusters

1: Metcon (Time)

“Climb up, Climb down”

For time:

Buy in: 800m run & 80 air squats

Then,

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

GTOH

Box jump overs

Then,

Cash out: 400m Run & 40 air squats

A: 75/55#, 20/16in

B: 95/65#, 24/20in

C: 115/75#, 30/24in

*Time cap = 37 mins

Extra: Metcon (AMRAP – Rounds and Reps)

– Conditioning- (Optional)

Up by 1 of: (15 min cap)

Bike Cal

SkiErg Cal

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