Wednesday Boot Camp – Tri Q CrossFit

Wednesday Boot Camp

1
May

Wednesday Boot Camp

TriQ CrossFit – J-town Boot Camp

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Warm-up (No Measure)

Warm up:

15 Front leg swings

10 Good mornings w/ PVC

200m run

10 Good mornings w/ PVC

05 Front squat holds w/PVC (5 sec)

06 groiners

10 Air Squats

200m run

20 Air Squats

Metcon (Time)

4 Rounds for time:

14 Toes to bar

12 Pull ups

50′ ft. KB Walking lunges (53/35#)

*Scaled = Knee raises, banded pull ups, no KB on lunges.

Metcon (Time)

-Conditioning-

For time:

1000m row

200 single unders

30 Cal Bike

200 Double unders

1000m Row

*Be sure to “not” over pace it. Test a higher level of sustainability.

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