Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

2
Jul

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

250m Row, then

Complete 2 rounds of:

– 10 wall facing squats (get close, chest up)

– 04 couch stretch

– butt kicks down, high kicks back

Then w/barbell, complete 2 rounds of:

– 10 back squats

– 05 (3 sec) pause squats

Metcon (AMRAP – Reps)

15 min – AMRAP

– 02 rope climbs

– 10 KB snatches (53#/35#)

– 25 double unders

Scaled: 2 pulls to stand = 1 rope climb, 35#/20#, 2 to 1 singles.

1 1/4 Back squats (5×5)

– first 2 rounds are a build up to your 65%

– Last 3 rounds all at 65%

– 5 reps.

– Think explosiveness out of the hole.

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