Thursday Crossfit – Tri Q CrossFit

Thursday Crossfit

22
Oct

Thursday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 15 cal bike or 200m row

– 10 squat to rotation

– 10 banded good mornings

– 10 banded pass throughs

– 10 banded good mornings again

– 10 clean grip dead lifts w/barbell

Clean Grip Deadlift (4×5)

Week 5. Day 4.

* 10 mins to warm up to your 100% (from C&J 1RM)

– Then,

E2MOM

4×5 @ 100%

*Use Grip Straps

* All 4 rounds MUST be at 100%.

Metcon (Time)

Chipper.

1RFT:

– 60 wall balls

– 50 push ups

– 40 pull ups

– 30 pistols

– 200m Sprint

SPORT: 14#/10# WB, ring rows, air Squats.

CROSSFIT: 20#/14# WB. SCALED: 14#/10#. WB, banded Pull ups, box elevated pistols.

FIREBREATHER: same as CF

TIME CAP = 20 mins

Leave a Reply