CF – 7/4/22

4
Jul

CF – 7/4/22

CrossFit Trivium – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

:30 each leg

Couch

pigeon

calf

runners

into

run to road and back

25ft lunges

25 ft inch worm

25ft high kicks

25ft butt kickers

25ft duck walk

B: Metcon (Time)

For Time (in a Team of 3)

146 – Russian Kettlebell Swings (53/35 lb)

150 – Box Jumps (24/20 in)

146 – Air Squats

150 – Push-Ups

146 – DU OR x2 Singles

150 – Pull-Ups OR Ring Rows

146 – Sit-Ups

150 – Row (calories)

146 – Bike erg (calories)

150 – Air squats

146 – DU OR x2 Singles

150 – Dumbbell Push Press (50/35 lb)(1 DB)

As a team, complete a total of 1776 reps involving all exercises in any order

***EACH TEAM WILL NEED***

– kettlebell

– box

– rower

– bike erg

– dumbell

Share where possible

Score is the time it takes to complete the full workout

C: Metcon (No Measure)

Boat Muscle work / Accessory

3 rds

15 straight bar curls

15 dips (ring/bench)

25 banded bicep curls

25 banded tricep extensions