CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

:90 seconds any machine to increase heart rate

then

4 ways shoulder stretch

10 pass through

10 around the world

10 cherry pickers with plate

10 alt cossack squat with plate in front

(all above around 10 min)

B: Metcon (Time)

GPP

Teams of 2

4 rounds for time:

12 Single Arm Devil Press 50/35

24 call erg (athletes choice)

Split work

Competitor

Teams of 2

4 rounds for time:

12 Devil Press 50/35

42 cal erg (athletes choice)

split work

Rest 6 minutes before starting next workout

C: Metcon (Time)

GPP and Competitor

Teams of 2

For time:

2k row

40 push ups

20 pull-ups

1k row

40 hand release push-ups

20 pull ups

500m row

40 hand stand push ups

20 pull-ups

Split work any way