CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

3 sets

:30 biker

5 barbell back squats

:20 Squat Hold (with barbell)

5 barbell back squats

B: Back Squat (8 x 2 box squat @ 85+% of 1rm back squat)

8 x 2 box squat @ 85+% of 1rm back squat ( try to build each set )

rest :90

C: Metcon (AMRAP – Reps)

12 min amrap

3,3,6,6,9,9,12,12… continue by 3s

c2b

wall ball (20/14)

*40 DU after each set of wall ball

3/3/40

6/6/40

9/9/40 etc

D: Metcon (No Measure)

3 sets:

10 db bench press

12 (6R/6L) bulgarian split squat Farmer hold

rest :90 btw

E: Metcon (No Measure)

Bonus Fitness / Cooldown

4 set:

20 banded pull aparts light band

:30 elbow plank

:20 table plank hold

Cooldown

4 way hip stretch

:30 squat hold with elbows on knees

standing hamstring stretch