Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

15
Oct

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 04 groiner stretch

– 05 moving inch worms

then,

– 01 tabata song of ball slams & mountain climbers.

Front Squat (4×5 @ 80%)

Week 4. Day 3.

* 12 mins to warm up to 80%

then,

E2.5MOM

4×5 @80%

“All 4 rounds” must be at your 80%.

Metcon (AMRAP – Reps)

6 rounds.

30 sec on, 1 minute off:

– Row calories

– Bike calories

– GTOH

*This is a sprint. A lot of rest built in.

SPORT: DB cleans 35#/20#.

CROSSFIT: 135#/95# bar. SCALED = 95#/65# bar.

FIREBREATHER: same as CF

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