CF – 9/17/21

17
Sep

CF – 9/17/21

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

3 rds

:30 bike

25ft duck walk

10 step back lunges each

5 squats

B: Back Squat (7×3 @55-65% ( :02 pause in the bottom of each rep )

B: Back Squat (7×3 @55-65% ( :02 pause in the bottom of each rep )

C: Metcon (Time)

250′ DB walking lunge for time

50/35

*single DB

D: Metcon (Time)

GPP

4 rounds for time:

8 sandbag cleans 100/75

16 db s2oh (8/8) 50/35

COMP

4 rounds for time:

8 sandbag cleans 150/100

16 db s2oh (8/8) 70/50

E: Metcon (No Measure)

Bonus Fitness / Cooldown

accumulate 5 LL rope climb

accumulate 2:00 supinated grip hang on pull up bar

Cool down

1:00 each leg

Couch stretch

Seated hamstring stretch

Single leg saddle