CF – 10/4/21

4
Oct

CF – 10/4/21

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

200m run

into

3 rds

10 each leg reverse lunges

10 KB Goblet squats

5 lunges each

B: Front Squat (2×7 @60% 2×2 @80%)

C: Metcon (2 Rounds for time)

2 Sets:

2 rounds

5 deadlift 95/65

5 hang squat cleans

8 bfb

rest 2:00

*you will do the 2 rds (5/5/8/5/5/8) then rest 2:00 and repeat

D: Metcon (No Measure)

Accessory / Strength

4 sets:

20 push up

100′ heavy farmer carry

rest :90

Bonus Fitness

accumulate :60 in e/

hanging L-sit

hollow body

Cooldown

banded 4 way hip stretch (:30)

Couch stretch :30 each leg

Standing hamstring stretch :30 each leg