CF – 9/27/21

27
Sep

CF – 9/27/21

CrossFit Trivium – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

4 rds

50 single unders

5 barbell elbow rotations

5 front squats

B: Front Squat (build to a heavy single in 10 minutes)

C: Metcon (AMRAP – Reps)

6 sets:

1:00 on / :30 off

5 clean and jerk 135/95

Amrap lateral burpee over bar in remaining time

Score is # of burpees over 6 rds

D: Metcon (AMRAP – Rounds and Reps)

10 min amrap

30 air squat

50 du

15 push up

(100 singles for 50 double unders)

E: Metcon (No Measure)

Bonus Fitness / Cooldown

3 set:

1:00 elbow plank

20 sit ups

:30 side plank

Cooldown

1:00 calf stretch each side

:30 each banded shoulder stretch

3:00 bike @ 70%