CF – 9/14/21

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

4 sets

:30 high plank

10 shoulder taps each

5 pushups

B: Bench Press (Build to a heavy single in 12 min)

C: Metcon (Weight)

Strength / Accessory

4 sets:

10 seated db press ( light, perfect ROM)

10 strict chin up

10 alt gorilla row

10 db bench

D: Metcon (AMRAP – Rounds and Reps)


15 min amrap:

200m run

300m row


15 min amrap:

200m run

300m ski

E: Metcon (No Measure)

Bonus fitness/ cool down

2 sets:

40 banded face pulls light (full ROM)

40 empty bb strcit press (light)


:30 each 4 way banded shoulder

1:00 active bar hang

30 face pulls w/ band

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