Tuesday Crossfit – Tri Q CrossFit

Tuesday Crossfit

20
Aug

Tuesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 05 stationary inch worm into seal stretch (5 sec hold)

– 10 jumping squats

– 10 push ups

– 04 banded chest stretch

– 10 push ups

Ring Dips (7×3-7)

7×3-7 (E1.5MOM)

– Execute no less than 3 and no more than 7 reps every 90 seconds.

– Commit to a number and stick to it for all 7 rounds.

– If 7 reps are too easy, put on a weighted belt, or a weight vest.

– Use band to scale.

– Log in the total number of reps

Metcon (Time)

5RFT:

– 10 pull ups

– 10 wall balls

– 200m run

Sport: ring rows, 14#/10# WB.

Crossfit: 20#/14# WB. Scaled = banded pull ups, 14#/10#.

Firebreather: CTB & 30# WB

TIME CAP = 15 mins

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