CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
Run to road and back
Couch L+R :60
Pigeon L+R :60
Dragon L+R :60
Activation: three rounds
10 Air Squats
Beginners: Using a box, complete: 4 sets of 10 reps each leg
Intermediate: Using a band complete: 4 sets of 10 reps each leg
Advanced: Complete 4 sets of 10 reps each leg
C: Metcon (AMRAP – Rounds and Reps)
13 min amrap
10 Deadlfits 225/185/135
15 KB swings 72/53/35
20 Box Jumps 30/24/20
If an athlete goes RX plus they must go RX plus for ALL movements.
Weight chosen should be able to when fresh execute 10 DL unbroken
with perfect form, and unbroken KB.
Do not over reach
Step ups for scale, use plates to reduce height.
D: Metcon (Time)
Core Cash Out
:60 total time in plank hold, immediately into: