Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

29
Oct

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 20/15 calorie bike or row

– 04 groiner stretch

– 05 moving inch worms

– 20 airsquats.

– 10 back squats w/barbell

Back Squat (3×5 @ 65%)

Deload Week. Day 3

* 12 mins to warm up to 65%

then,

E2.5MOM

4×5 @65%

*”All 3 rounds” must be at your 65%.

Metcon (AMRAP – Reps)

4 rounds

– 1 min Calorie Row

– 45 sec rest

– 1 min DB Snatch

– 45 sec rest

– 1 min Abmat sit ups

– 45 sec rest

SPORT: 30#/20# DB

CROSSFIT: 50#/35#. SCALED = 35#/20#

FIREBREATHER: 70#/50#

*Keep track of your reps. Log them in.

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