Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 10 pvc passthroughs

– 15 pvc BTN thrusters

– 04 banded shoulder stretch

– 10 push ups

– 10 BTN push press w/barbell

BTN Push Press (4×5 @ 70%)

Week 3. Day 3.

* 10 mins to warm up to 70% BTN Push Press (from C&J 1RM)

– then,

E2MOM (from the rack)

4×5 @ 70%

* All rounds must be at 70%.

Metcon (AMRAP – Rounds and Reps)

15 min – AMRAP

– 10 STOH (from the floor

– 10 T2B

– 10 box jumps

SPORT: DB OH Presses, ab-mat sit ups

CROSSFIT: 135#/95#. SCALED = 95#/65# or 75#/45#, knee raises