Thursday Crossfit – Tri Q CrossFit

Thursday Crossfit

30
Jul

Thursday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 10 push ups

– 04 banded chest stretch

– 10 scalp push ups

– 20 stationary lunges

– 30 double unders (2 to 1 singles)

Ring Dips (10 x 5-8)

EMOM:

– Execute 5 to 8 reps.

– Last round is an AMRAP. Log in your score.

* Work with coach on technique.

– Scale by using bands.

Metcon (AMRAP – Reps)

4 rounds: 1 minute on, 1 minute off to transistion:

– Bike calories

– Double unders

– Ball slams

Sport: 20# slam ball, 2 to 1 singles

Crossfit: 20# slam ball, sclaed = 2 to 1 singles

Firebreather: 30# slam ball

* Write down your reps during every rest minute.

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