Tuesday Crossfit – Tri Q CrossFit

Tuesday Crossfit

27
Aug

Tuesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 20 wall facing squats (chest up, get close)

– High kicks down, butt kicks back (x2)

– 04 groiners

– 10 back squats w/barbell

.

Back Squat (6×5)

6×5 E2MOM

40%

50%

60%

70%

80%

80% – 85%

No failed reps. Perfect form. Adjust your weight as needed on the last round.

.

Metcon (Time)

Partner WOD for time.

75/50 bike calories, then

5 rounds of:

5 deadlifts

15 box jump overs

Then,

75/50 bike calories.

Sport = 30 calories, 95# DL, box step overs.

Crossfit = 275#/155#. Scaled = 185#/95#, box step overs.

Firebreather = same as Crossfit.

TIME CAP: 18 mins

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