Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

26
Nov

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Coach led

– 20/15 calorie bike or row

– 06 groiners

– 20 air squats

– 06 inch worms

– 10 air squats

Back Squat (4×3 @ 85%)

12 mins to warm up to 85% back squat.

Then,

E2.5MOM

4×3 @ 85%.

Metcon (AMRAP – Rounds)

EMOM – 18

– 10 Airsquats

– 08 KB Swings

– 06 Push ups

*If you have to rest longer, You are allowed to skip 3 rounds max. “if you have to that is”. Accumulate as many rounds as possible. 18 is max. This is an EMOM, so you must complete all 24 reps within a minute.

SPORT: same as CF

CROSSFIT: 53#/35#. SCALED: 35#20#

FIREBREATHER: 70#/53#, HSPU.

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