CrossFit Trivium – CrossFit
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