CrossFit Trivium – CrossFit

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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)