CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

2 sets

:30 sec ski

10 pass throughs (pvc)

5 strict press + 4 push press + 3 push jerks+ 2 split

5 inch worms w/ hrpu

:20 sec bar hang

B: Push Jerk (4x 2 push jerk+1 split jerk, @70-80% of push jerk)

2:00 rest between

4 sets of 1 complex (2+1)

C: Metcon (AMRAP – Reps)

10 sets:

max ub push up ( or 20 )

1 rope climbs

rest :60

score is # of total pushups

D: Metcon (Weight)

emom x 10

3 db strict press

6 db push jerk

2 DB’s (partner up)

E: Metcon (Calories)

assault bike

2x :90 max cal; rest 2:00 btw

2x :30 max cal; rest :90 btw

total calories as score

(If time constraints, split class in half, 1 group does DB work, other assault bike)

F: Metcon (No Measure)

Bonus Fitness / Cooldown

accumulate

15 wall walk

or

200′ hsw

*6 min cap on each

cooldown

4 way shoulder stretch :30 each

Thread the needle :30 each

accumulate :90 in bar hang