Thursday Crossfit – Tri Q CrossFit

Thursday Crossfit

12
Nov

Thursday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 20/15 cal bike or row

– 10 jumping squats

– 10 banded good mornings

– High kicks down, butt kicks back (X2)

– 05 Good mornings w/ barbell.

– 10 RDLs w/barbell

RDL (5×5 @ 85%)

Week 7. Day 4.

* 12 mins to warm up to your 85% (from Clean 1RM)

– Then,

E2MOM

5×5 @ 85%

* All 5 rounds MUST be at 85%.

Metcon (AMRAP – Rounds and Reps)

14 min – AMRAP

– 12 Wall balls

– 10 Pull ups

– 08 Power cleans

SPORT: 14#/10# WB, abmat sit ups, Kettlebell swing

CROSSFIT: 20#/14# WB, 135#/95# bar. SCALED: 14#/10#. WB, banded pull ups, barbell to rig pull ups, 95#/65# bar.

FIREBREATHER: same as CF

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