CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
4 sets
5 burpees
5 clean pulls
5 high pulls
5 hang squat cleans
B: Squat Clean (4 x 2 Squat cleans at 75-80% of PC)
4x 2 squat clean @75-80% of power clean; perform as singles
C: Clean Pull (2×3 clean pull at last weight of part A; rest as n)
D: Metcon (AMRAP – Rounds and Reps)
18 min amrap
20/15 cal row(if no row, ski, if no ski, then Bike erg)
20 db box step overs 50/35 (1 db )
20 ttb
E: Metcon (No Measure)
Bonus Fitness / Cooldown
1.) 21 muscle up (either variation)
2.) 2 sets:
40 banded good morning
:30 sorenson hold
rest as needed
Cooldown
Roll :20 each low/mid back, lats, quads, hamstrings
Lacrosse ball – fip flexoer, hip pointer, glute