Tuesday Crossfit – Tri Q CrossFit

Tuesday Crossfit

17
Sep

Tuesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 20 air squats

– 10 push ups

– 04 banded chest stretch (10 sec holds)

– 10 push ups

– 07 jumping pull ups

Ring Dips (6×7)

6×7 E2MOM

– 7 ring dips every 2 minutes.

– Scaled is banded ring dips.

– If you can easily do 7 strict ring dips, put on a weight vest or the weighed belt.

Metcon (Time)

4RFT:

– 20 wall balls

– 15 pull ups

– 10 burpees

Sport: 14#/10#, ring rows, burpees

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

Firebreather: 30#/20#, Chest to bar

TIME CAP: 18 mins

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