CF – 11/30/21

30
Nov

CF – 11/30/21

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

:30 actual sprint on bike (heart rate elevation)

then

4 way shoulder stretch :30 each

then

8 strict press w/ barbell

:30 OH Hold

B: Shoulder Press (1×5 @ 80% 1x 3 @ 85% 3 x 1 90%+)

C: Metcon (5 Rounds for time)

E4MO4M x 20 min

20/15 cal row

15 push up

15 pull up

• Reverse order each set

D: Metcon (No Measure)

Accessory / Skill

3 sets:

20 hspu (sets of 5); rest :30

3 rope climb

Rest :90