CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

3 rds

1:00 bike

5 reverse lunges each

5 back squats (adding weight)

then

:100 calf stretch each

B: Metcon (Time)

back squat

50 for time @ 50%

8:00 cap

C: Metcon (Time)

10 rounds for time:

6 c2b

18 DU

6 ttb

18 DU

D: Metcon (No Measure)

Bonus fitness / Cooldown

5 sets:

15 bb bench 115/85

rest :90 btw

1 set:

80 banded tricep ext

:60 amrap v-up

40 crossover reverse fly

20 light db z press ( slow eccentric each rep)

Cooldown

:30 each

Roll: quads, IT bands, hamstrings

4 way banded hip stretch