Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

16
Jul

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 20 calorie bike

– 15 wall facing squats (get close, hands up, chest up)

– 15 banded good mornings

– 20 banded Lateral Walks

– 06 groin stretch

– 15 OHS with band

Back Squat (6×5)

6X5 E2MOM

40%

50%

60%

70%

80%

80% – 85%

* NO FAILED REPS. Adjust your weight accordingly on the last round.

Metcon (Time)

21, 15, 9 of:

– Clusters

– Toes to bar

– Box jumps

Sport: DB cluster (35s##/20s#), sit ups, step ups

Crossfit: 95#/65#, 24in/20in or 75#/45#, knee raises, 20in/20in step ups.

Competitor: 135#/95#, 30in/24in

TIME CAP = 18 mins

Leave a Reply