CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
3 sets
:30 bike
10 reverse lunges each
5 Squats w/ barbell (add weight)
B: Back Squat (10 @ 65; rest :90 2 @80%; rest 3:00 X2)
C: Metcon (2 Rounds for time)
2 rounds for time:
20 power snatch 75/55
20 pull up
rest 2:00
1 round
20 power snacth 135/95
10 ring muscle up or 20 c2b
Scoring: the 2 rds for time is 1 score, rest 2:00 then 1 rd for time
D: Metcon (No Measure)
Bonus Fitness / Cooldown
2 sets:
20 empty bar zpress (35/25)
30 light db curl
20 crossover reverse fly
20 light db bench ( slow eccentric each rep)
Rest :90
Cooldown
4 way banded shoulder strength :30 each spot
couch stretch 1:00 each
Seated saddle stretch