CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
EMOM 6
MIn 1 – :30 ski erg (mod/fast)
Min 2 – 8 pushups
Min 3 – :30 bar hang
B: Bench Press (6×6 @ 65-70%; rest :90)
C: Metcon (AMRAP – Rounds)
GPP Skill
alt emom x 10
odd- 5-15 c2b
even- 5 Wall Walks
Competitor Skill
alt emom x 10
odd- 5-15 c2b
even- 50′ hsw
D: Metcon (Time)
GPP
for time:
15/10 cal machine (start each rd with this)
40-30-20-10 hand release push up
4-3-2-1 rope climb (strict pullups x 3)
Competitor
for time:
15/10 cal echo (start each rd with this)
40-30-20-10 hand release push up
4-3-2-1 rope climb
E: Metcon (No Measure)
Bonus Fitness / Strength
accumulate
100 banded pull aparts
100 banded tri ext
1:30 hollow body hold
E: Metcon (No Measure)
Bonus Fitness / Strength
accumulate
100 banded pull aparts
100 banded tri ext
1:30 hollow body hold