Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

30
Jul

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 10 Banded good mornings (go slow)

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

– 06 spider man walks

– 100m run

– 10 squats w/barbell

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)

4RFT

– 400m run

– 15 wall balls

– 10 T2B

Sport: 14#/10#, abmat sit ups

Crossfit: 20#/14#, Scaled = 14#/10#, knee raises

Firebreather: 30#/20#

TIME CAP: 20 mins.

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