CrossFit Trivium – CrossFit
Warm-up (No Measure)
EMOM12
1- 10/8 cal ski
2 – 15 PVC passthrough
3- 10 hand release push ups
4 – 10 Air Squats
4 way banded shoulder stretch
Setup and warmup each movement.
Pre – WOD
Each Metcon has a 10 minute cap with a 5-minute break in between performed in no particular order. Break into groups to complete, and stagger start as needed.
Metcon (Time)
GPP
21-15-9
cal c2 bike
50-40-30
Air Squats
Competitor:
21-15-9
cal c2 bike
30-20-10
pistols
B2: Metcon (Time)
GPP and Competitor
21-15-9
bench press 135/95#
5-3-1
15 ft rope climb