CF – 9/1/21

1
Oct

CF – 9/1/21

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

3 sets

:30 hard bike

10 walking lunges

:30 squat hold

B: Back Squat (15 @ 50; rest :90 3 @75%; rest 3:00 X2)

C: Metcon (Time)

10 rounds for time-

2 devils press 50/35

4 dB box step overs 50/35

6 dB hang clean 50/35

2 DB’s. Choose your weight wisely. This should be a sprint at low rep rounds

D: Metcon (No Measure)

Bonus Fitness / Cooldown

4 sets:

20 alt dB bicep curl

30 banded tri ext

20 crossover reverse fly

10 strict hspu

Rest :90

Cooldown

couch stretch 1:00 each

pigeon stretch :30 each

seated straddle 1:00

baby pose 1:00