CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

3 sets

500m bike/250 row

5 inchworms

10 scap pushups

B: Bench Press (5×3 @ 88% of first weeks 3 rep)

C: Metcon (AMRAP – Reps)

Skill

2x

10-15 strict c2b

10-15 strict hspu (add abmats as needed)

10-15 false grip ring row

10-15 strict ring dip

Rest as needed

D: Metcon (AMRAP – Rounds and Reps)

GPP

15 min amrap:

2 rope climb (6 strict pullups)

5 wall walk

100 du (200 singles)

Rest :30 after each complete rounds

Competitor

15 min amrap:

2 rope climb

50’ hsw

100 du

Rest :30 after each complete rounds

E: Metcon (No Measure)

Bonus fitness / Core

2 sets:

20 banded tricep ext

20 alt db curl (light)

E: Metcon (No Measure)

Bonus fitness / Core

2 sets:

20 banded tricep ext

20 alt db curl (light)