CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
:30 actual sprint on bike (heart rate elevation)
then
4 way shoulder stretch :30 each
then
8 strict press w/ barbell
:30 OH Hold
B: Shoulder Press (1×5 @ 80% 1x 3 @ 85% 3 x 1 90%+)
C: Metcon (5 Rounds for time)
E4MO4M x 20 min
20/15 cal row
15 push up
15 pull up
• Reverse order each set
D: Metcon (No Measure)
Accessory / Skill
3 sets:
20 hspu (sets of 5); rest :30
3 rope climb
Rest :90