Tuesday CrossFit – Tri Q CrossFit

Tuesday CrossFit

13
Aug

Tuesday CrossFit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

12 Push ups

200m Run

12 passthroughs w/pvc

12 BTN thrusters w/pvc

12 DB OH presses (light weight)

1: Metcon (Time)

•Gymnastic Conditioning•

For Time:

10 DU, 01 HSPU

30 DU, 03 HSPU

50 DU, 05 HSPU

70 DU, 07 HSPU

90 DU, 09 HSPU

Scaled: 2 to 1 SU, Pike push ups/push ups

RX+: 8 inch Deficit HSPU (use tape measure)

TIME CAP = 11 mins

2: “Lead Foot” (AMRAP – Rounds and Reps)

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 CTB Pull ups

– rest 4 minutes -


AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

– 
rest 4 minutes –

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

Scaled: Pull ups/Banded PU

RX+: n/a

Extra: Metcon (No Measure)

Midline

First, Accumulate 40 Hip and Back Extensions

Then, 10 Minute Recovery Ski Erg

On the 2:00, 4:00, 6:00, 8:00:

Max Effort L-Sit Hold

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