CrossFit Trivium – CrossFit

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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