Tuesday Crossfit – Tri Q CrossFit

Tuesday Crossfit

2
Jun

Tuesday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

1: Metcon (Time)

5 Rounds for time:

04 Ring Muscle ups

05 Strict HSPU

15/12 Cal row

Scaled = 04 Ring PU & 04 Ring dips, Pike push ups.

Further scaling = 08 banded pull ups, push ups.

*Rest 7 mins between metcons.

2: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10

10 Hang C&J (135/95)

50 DU

Scaled = 95/65#, 2 to 1 singles

Extra: Metcon (No Measure)

– Strength conditioning –

4 rounds not for time:

10 Heavy KB swings

10 Heavy barbell rows

05 (3 sec) pause front squats w/same barbell.

*Kettle bell = choose a weight that is heavier than what you normally use.

*Barbell row = choose the heaviest weight that you can go unbroken with. Perfect form only.

*Front squats = Must be unbroken dont cheat your seconds.

*Take a breather, this is not timed.

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