Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

27
Aug

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 05 stationary inch worm into seal stretch (5 sec hold)

– 10 band pulls (each arm)

– 10 push ups

– 07 jumping pull ups

– 04 groiners

Pull-ups (7×5)

7×5 (EMOM)

– Strict pull ups.

– Commit to 5 reps and stick to it for all 8 rounds.

– If 5 reps are too easy, put on a weighted belt, or a weight vest or DB.

– Use band to scale.

– Log in the total number of reps

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Metcon (Time)

5RFT:

– 15 pushups

– 18 ab-mat sit ups

– 21 KB swings

– 200m run

Sport: 35#/20# KB

Crossfit: 53#/35# KB

Firebreather: Same as crossfit

TIME CAP = 16 mins

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