CF – 10/13/21

13
Oct

CF – 10/13/21

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

4 sets

5 burpees

5 clean pulls

5 high pulls

5 hang squat cleans

B: Squat Clean (4 x 2 Squat cleans at 75-80% of PC)

4x 2 squat clean @75-80% of power clean; perform as singles

C: Clean Pull (2×3 clean pull at last weight of part A; rest as n)

D: Metcon (AMRAP – Rounds and Reps)

18 min amrap

20/15 cal row(if no row, ski, if no ski, then Bike erg)

20 db box step overs 50/35 (1 db )

20 ttb

E: Metcon (No Measure)

Bonus Fitness / Cooldown

1.) 21 muscle up (either variation)

2.) 2 sets:

40 banded good morning

:30 sorenson hold

rest as needed

Cooldown

Roll :20 each low/mid back, lats, quads, hamstrings

Lacrosse ball – fip flexoer, hip pointer, glute