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Unforgotten Competition October 1st
Sept 29- Last day to sign up
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CrossFit Trivium – CrossFit

Foam Party (No Measure)

10 Min Foam Roll

2:00 Upper/Mid Back

1:00e Lats

1:00e IT Bands

1:00e Groin

1:00e Calves

Warm-up (this is a good time to find partners) (No Measure)

1 Round

300m Bike

200m Row

100m Ski

200m Run

Activation (No Measure)

1 Rounds

10e Leg Swings (Left to Right)

10e Leg Swings (Front to Back)

-then-

2 Rounds

25′ High Knees

25′ Butt Kicks

25′ Hurdle Walk

25′ Reverse Hurdle Walk

-then-

1 Round

25′ Lunge Twist

25′ Inchworm

25′ Duck Walk

Metcon (Time)

Teams of 3

3 Rounds for Time:

Partner 1: 2000m Bike

Partner 2: 1000m Row

Partner 3: 900m Ski

400m Team Run

*rotate erg’s each round

(you will do each erg 1 time)