Thursday CrossFit – Tri Q CrossFit

Thursday CrossFit

5
Sep

Thursday CrossFit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

15/12 Cal Row

10 Dead lifts w/barbell

High kicks down and back

05 Deadlifts w/30%

04 groiners

05 Dead lifts w/45%

10 leg crossovers and 10 scorpion crossovers.

03 Deadlifts w/60%

04 Pigeon stretch

Load your 65%

1: Deadlift (4 x 8)

E2.5MOM

4 x 8 @ 65%

2: Metcon (Time)

For time:

30 Pull ups

40 Push ups

50 Air squats

Rest 1 min

20 Pull ups

30 Push ups

40 Air squats

Rest 1 min

10 Pull ups

20 Push ups

30 Air squats

Scaled: Banded pull ups.

RX+: Chest to bar PU

Time cap = 16 mins

Extra: Metcon (Time)

3 rounds for time:

30 DB power snatches (50/35)

30/24 Cal Bike

Scaled: 35/20 DB

RX+: n/a

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