CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
2 x
Dynamic warm up
25’ segments
High knees
Butt kicks
Elbow to instep
Lateral shuffle ( 25’ each direction )
Walking straight leg kick
Inch worm
3 sets
5 squats (3.1.1)
:30 squat hold
B: Metcon (No Measure)
Dynamic Accessory (jumps)
4x :20 / :10 squat jumps ( focus on loading/reloading mechanics )
rest 1:00 then
4x :20/:10 split squat jumps; rest :30 btw sets
C: Metcon (Time)
5 rounds for time:
200’ shuttle run ( 25’ x 8 )
3 BMU
Rest 2:00
D: Metcon (Time)
3 rounds for time:
30/23 cal row
20 russian KB swing ( 70/53 )