CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

AMRAP 5

5 pushups

:20 shoulder taps

:20 bar hang

B: Bench Press (4 x 15 bench press; rest :90 ( 40-50% of 1 rm ))

C: Metcon (4 Rounds for time)

4 sets:

2 rounds:

10 hspu

1 rope climb

rest :90 btw sets
Score is each set

you will do 2 rds of 10 hspu/1 rope climb then rest :90

D: Metcon (Calories)

assault bike

1x 3 min max cal

rest 5 min

3x :20 max cal; rest 1:40 btw

score is total calories

E: Metcon (No Measure)

Bonus Fitness / cooldown

3 sets:

1:00 hollow body rock

:30 side plank e/ side

Cooldown

roll quads, hamstrings, low/mid back, IT bands