CrossFit Trivium – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

AMRAP 6

:30 machine work @ 75%

50 ft banded walks

5 elbow rotations

3 front squats

B: Front Squat (1×7 @65% 2×5 @75% 2×3 @80%)

C: Metcon (AMRAP – Rounds and Reps)

8 min amrap:

5 power snatch 75/55

20 DU

5 thruster 75/55

20 DU

D: Metcon (Weight)

Accessory / strength

4 sets:

100′ bear hug carry ahap

20 wall ball 20/14

rest :90

Score is sandbag weight

E: Metcon (No Measure)

Bonus Fitness / Cooldown

Core

3 sets:

20 sit up

1:00 elbow plank

Cooldown:

5:00 bike at 65%

couch stretch :30 each

Pigeon stretch :30 each

Seated hamstring stretch 1:00