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042617

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CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

Run to road and back

Couch L+R :60

Pigeon L+R :60

Dragon L+R :60

Activation: three rounds

100m row

10 Pushups

10 Air Squats

10 Situps

B: Pistols

Beginners: Using a box, complete: 4 sets of 10 reps each leg

https://www.youtube.com/watch?v=fQAbkjh-XvI

Intermediate: Using a band complete: 4 sets of 10 reps each leg

https://www.youtube.com/watch?v=sEaGHbcHBC8

Advanced: Complete 4 sets of 10 reps each leg

C: Metcon (AMRAP – Rounds and Reps)

13 min amrap

10 Deadlfits 225/185/135

15 KB swings 72/53/35

20 Box Jumps 30/24/20
If an athlete goes RX plus they must go RX plus for ALL movements.

Weight chosen should be able to when fresh execute 10 DL unbroken

with perfect form, and unbroken KB.

Do not over reach

Step ups for scale, use plates to reduce height.

D: Metcon (Time)

Core Cash Out
:60 total time in plank hold, immediately into:

50 Situps