CrossFit – Wed, Sep 21

21
Sep

CrossFit – Wed, Sep 21

Announcements

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

Warm-up (No Measure)

200m Run

-then-

2 Rounds

5 Tempo Goblet Squats (3 count down + 3 count hold)

10 Banded Goodmornings

:20 Hollow Hold

-then-

200m Run

-then-

2 Rounds (1st Led with Coach)

5 RDL

5 Clean Pulls

5 Front Squat

3 Hang Squat Clean

3 Squat Clean

Squat Clean (5 x 3 @ 75-80%)

1 Set Every 2:00

Singles w/ :05-:10 between reps

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 16

16 Wallball (20/14lb)

16/11 Calorie Row

16 Air Squat

16 Double Dumbbell Deadlift (50’s/35s)

COMP

AMRAP 16

16 Wallball (30/20)

16/11 Calorie Row

16 Air Squats

16 Double Dumbbell Deadlifts (70s/50s)

*Goal is 4+ rounds

choose a weight that allows for unbroken wallballs for at least 2 rounds

Bonus Fitness

3 Sets

1:00 Hollow Hold

8/8 Dumbbell Up Right Row

3 Wall Walks in to 5 Wall Facing Handstand Push-ups