CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
800m run
then
3 rds
10 shoulder taps each
10 scap pushups
:30 HS hold
then
:30 each spot (4 way banded shoulder)
(Across/Away/ Palm up,head down, elbow by the head)
B1: Metcon (Time)
3 rounds for time:
100’ hsw
4 rope climbs
Or
B2: Metcon (Time)
3 rounds for time:
12 wall walk
10 strict pull up
B3: Metcon (Time)
or
3 rounds:
20 hspu
6 ring muscle up
C: Metcon (No Measure)
Accessory / Core
4 sets:
:30 side plank
10 cossack squat each side
10 alt single leg deck squat
:30 hollow body
Rest :60
Crossover symmetry (recovery protocol, focus on scapular control)