Thursday Crossfit – Tri Q CrossFit

Thursday Crossfit

9
Jul

Thursday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

– 20 calorie Bike, then

Complete 2 rounds of :

– 10 jumping squats

– 04 groiners

– 05 pull ups or jumping pull ups

– 15 KB swings (light weight)

Than w/barbell, complete 2 rounds of:

– 07 strict press, rest 10 sec

– 07 push press

Paused Front Squat (6X3)

6X3 E2MOM

Pause at the bottom for “3 seconds”. 3 reps.

40%

50%

60%

70%

75%

75% – 80%

*No failed attempts. Manage your weight appropriately on the last round.

Metcon (Time)

1RFT:

– 25 bike calories

– 25 burpees

– 25 pull ups

– 25 HSPU

– 25 Row calories

Fitness:

Crossfit:

Competitor:

TIME CAP: 20 mins

Leave a Reply