Tuesday Crossfit – Tri Q CrossFit

Tuesday Crossfit

25
Jun

Tuesday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

15/12 Cal bike/row

15 air squats

High kicks down and back

10 Goodmorning into back squat w/empty barbell

Butt kicks down and back

10 Back squats w/light weight (20% ish)

06 groiners

05 Back squats with 30%ish

Round 1 begins on the 15th minute of class.

1: Back Squat (4 x 5)

E1.5MOM

40% x 3

50% x 3

60% x 3

70% x 3

E2.5MOM:

4 x 5 @ 75%

2: Metcon (AMRAP – Rounds and Reps)

AMRAP – 12

12 OHS

12 Burpees OTB (Bar facing)

A: 95/65#

B: 115/80#

C: 135/95#

Extra: Metcon (2 Rounds for reps)

– Conditioning – (Optional)

AMRAP – 7

20 GHD sit ups

03 Rope climbs

*Rest 5 mins, then

AMRAP – 7:

20/15 Cal Bike

20 Double DB cleans

A: Abmat sit ups, 6 pulls to stand, 35s/20s#

B: 50s/35s#

C: N/A

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