CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

4 way banded shoulder stretch :30 each

then

20 pass throughs

10 snatch balance

5 OHS

B: Overhead Squat (6 x 3 – start @ 65% build to 80% rest :90)

C: Metcon (AMRAP – Reps)

alt emom x 20

:45 c2bike cal or 20/15

:45 thruster 75/55 or 20

:45 cal row or 20/15

:45 ohs or 20

score is total reps

D: Metcon (No Measure)

Bonus Fitness / Cooldown

2 set:

30 banded tricep ext

30 empty bb curl

4 way shoulder stretch w/ bands (like warmup

roll: lats, thoracic spine, mid, low back