CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
3 sets
:30 single unders
5 empty barbell FR lunges each
5 empty barbell Front Squats
B: Front Squat (1×4 @85% 4×1 @92%+ ( max if you want ))
C: Metcon (Time)
For time:
21-15-9
deadlift 95/65
ttb
15-12-9
front squat 115/85
pull up
12-9-6
s2oh 135/95
c2b
21-15-9-deadlifts/ttb
directly into 15-12-9 FS/pullups
Directly into 12-9-6 S2OH C2B
D: Metcon (No Measure)
Bonus Fitness / Cooldown
2 sets:
:30 each position banded 4 way shoulder
:30 couch stretch
Cooldown
3:00 bike
10 cossach squats each side
:30 squat hold