CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
Banded SHoulder stretches
4 way shoulder x :30 each
then
50 ft KB front rack walk
25 ft KB bottoms up walk R arm(left in front rack)
25ft KB bottoms up walk L(right in front rack)
50 ft double oh walk
B: Shoulder Press (3 to 5 reps @80-85% of last weeks single)
B: Shoulder Press (3 to 5 reps @80-85% of last weeks single)
C1: Chest-To-Bar Pull-ups (3x :20 amrap c2b pull up; rest :40)
C2: Metcon (AMRAP – Reps)
3x amrap box hspu; rest as needed ( hands on dbs, feet on box, body in a L position)
D: Metcon (Time)
30 ring/bar muscle up for time
Or
50 c2b
or
70 pull up
Or
20 rounds For time
3 pull up
3 push up