Tuesday Crossfit – Tri Q CrossFit

Tuesday Crossfit

16
Jul

Tuesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run.

– 15 pvc pass throughs

– 20 pvc OHS

– 04 couch stretch

– 06 spiderman walks

– 07 pull ups or jumping PU

Pull-ups (10 x 3)

10×3 EMOM

(Pull ups/Chest to bar/muscle ups)

– If you can execute more than 6 pull ups in a row, substitute the movement for Chest to bar pull ups.

– If you can execute more than 6 chest to bar in a row, substitute the movement for bar muscle ups.

*The last round is an AMRAP.

L-Sit (7×1)

7×1 – EMOM

– Hold for 12 seconds every minute.

– Last round is an ALAP. Count seconds as the reps.

*Work with coach on progressions.

Metcon (AMRAP – Rounds and Reps)

12 min – AMRAP

– 30 calorie bike

– 25 push ups

– 20 Russian KB swings (single arm) (10 each)

– 15 deadlifts

Sport: KB deadlift (35#/20#)

Crossfit: KB 53#/35# & DL 205#/155# or KB 35#/20# & 135#/95#

Competitor: KB 70#/53# & DL 255#/195#

Leave a Reply