Thursday Crossfit – Tri Q CrossFit

Thursday Crossfit

6
Apr

Thursday Crossfit

TriQ CrossFit – CrossFit

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Warm-up (No Measure)

WARM UP:

2 Steady Rounds:

10 back squats w/bar

15 Push Ups

20/15 Calorie Row

Then,

High kicks down and back

Lunges down and back

06 groiners

Back Squat (1×3)

Build to 3RM Back Squat

E1.5MOM

30% x 3

40% x 3

50% x 3

60% x 3

E2MOM:

70% x 3

80% x 3

Heavy x 3

*Click on the link to learn about the Back Squat: https://youtu.be/ultWZbUMPL8

Metcon (Time)

5 rounds:

20 Air squats

200m Run

15 T2B

1 min Rest

Metcon (AMRAP – Reps)

EXTRA CREDIT: (optional)

Every 2 Minutes for 20 Minutes:

10 Back Rack Walking Lunge Steps AHAP

One Max Set of Strict Handstand Push-Ups

Alternate movements

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