CF – 09/30/20

30
Sep

CF – 09/30/20

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

2 x

Dynamic warm up

25’ segments

High knees

Butt kicks

Elbow to instep

Lateral shuffle ( 25’ each direction )

Walking straight leg kick

Inch worm

3 sets

5 squats (3.1.1)

:30 squat hold

B: Metcon (No Measure)

Dynamic Accessory (jumps)

4x :20 / :10 squat jumps ( focus on loading/reloading mechanics )

rest 1:00 then

4x :20/:10 split squat jumps; rest :30 btw sets

C: Metcon (Time)

5 rounds for time:

200’ shuttle run ( 25’ x 8 )

3 BMU

Rest 2:00

D: Metcon (Time)

3 rounds for time:

30/23 cal row

20 russian KB swing ( 70/53 )