CF – 10/25/21

25
Oct

CF – 10/25/21

Announcements

WOD For Wishes This Saturday! Every year Trivium partners with Make a Wish of middle TN to sponsor a child’s wish. We have shirts for sale at the front, all proceeds go to support this, so please get your shirt and come get in a great workout this weekend

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

3:00 Bike, row, or Ski

into 2 rds

5 elbow rotations

:20 bar hang

5 front squats

B: Front Squat (1×5 @72-76%, 1×[email protected] 80-85%, 3×2 @88%+)

C: Metcon (Time)

3 rounds for time:

18 deadlift 95/65

15 thruster

12 c2b or 5 BMU

D: Metcon (No Measure)

Strength Accessory

2 sets:

20/15 cal bike

90′ db front rack walking lunge (50/35) (2 DBS)

rest :90

E: Metcon (No Measure)

Bonus Fitness / Cooldown

2 sets:

30 air squats

30 banded good morning

Cooldown/stretch

Roll: quads, IT bands, Hamstrings, low/mid back