Thursday Crossfit – Tri Q CrossFit

Thursday Crossfit

15
Aug

Thursday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

200m Run

10 passthroughs w/pvc

10 OHS w/pvc

Duck walks down & Back

High kicks down & back

05 DB squat snatches each arm. (Light weight)

Single Arm DB Overhead Squat (1×10)

4 sets to Build up in 10s (each arm)

*Rest 30 sec – 1 min between each arm.

*Log in your heaviest weight completed with both arms

*Quality over weight. Good form only.

2: Metcon (Time)

For Time:

50 Wallballs (20/14)

40 Calorie Row

30 Overhead Squats (95/65)

20 Burpee CTB pull ups

30 Overhead Squats (95/65)

50 Wallballs (20/14)

Scaled: 14/10 WB, 75/45 OHS, Burpee Jumping PU.

RX+: 30/20 WB, 115/80 OHS, Burpee Bar MU.

Time cap: 25 mins.

Extra: •Midline• (Time)

For Time:

50-40-30-20-10:

Calorie Bike

GHD Sit-ups

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