Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

13
Aug

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 10 push ups

– 15 pvc BTN thrusters

– 04 banded shoulder stretch

– 10 push ups

– 10 strict press w/barbell

Shoulder Press (6×5)

6×5 E2MOM

40%

50%

60%

70%

80%

80% – 85%

No failed reps. Perfect form. Adjust your weight as needed on the last round.

Metcon (AMRAP – Reps)

Interval training.

1 minute on, 1 minute off (4 rounds):

– Bike (calories)

– DB snatch

– double unders

*log in reps/calories accumulated during your resting transition minute between the movements.

Sport: DB 25#/15#, 2 to 1 singles

Crossfit: DB 50#/35#. Scaled = 35#/20# & 2 to 1 singles.

Firebreather: same as Crossfit

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