Tuesday Crossfit – Tri Q CrossFit

Tuesday Crossfit

2
Jul

Tuesday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

200m Run

10 weighted shoulder rotations (front and back)

10 push ups

04 chest stretch on Rig (10 sec holds)

07 ring dips or box dips

1: Ring Dips (6 x 5 to 10)

E2MOM (6 Rounds)

6 x 5 to 10 Reps

*Try to remain consistent with rep count on every set.

1: Metcon (AMRAP – Rounds and Reps)

AMRAP – 15

30 DU

20 DB snatches (alternating)

10 Pull ups

A: 2 to 1 singles, 35/20#

B: 50/35#

C: 50/35#, 05 Ring MU instead of PU.

Extra: Metcon (Time)

For time:

05 Cal Bike

05 OHS

10 Cal bike

10 OHS

15 Cal bike

15 OHS

20 Cal bike

20 OHS

25 Cal bike

25 OHS

A: 75/55

B: 95/65

C: 135/95

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