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CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

4 way banded shoulder stretch :30 each

into

10 pass throughs

10 around the worlds

then w/ Barbell

3 strict press

3 inch worms

3 push press

3 inchworms

3 push jerks

B: Shoulder Press (3x 3 @ 80%)

C: Push Press (4×2 @ 85%)

D: Metcon (3 Rounds for time)

3 Rounds For Time

GPP:

15 ring rows

5 wall walks

10 pull-ups

4 wall walks

5 C2B

3 wall walks

Competitor:

15 pull-ups

75′ handstand walk

10 C2B

50′ handstand walk

5 BMU

25′ handstand walk

Rest 2:30 between sets

*5:00 cap per set*

Modifications:

Pullups/C2B – Banded, jumping pullups, ring rows

Wall Walks – OH BB Hold :45/:30/:15

E: Metcon (No Measure)

Accessory / strength

4 sets:

10 BB bench 135/95 @ 2111 tempo

:30 straight arm plank on rings

Rest as needed