CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

3:00 game of dodge ball

if hit or ball caught, 5 burpees

then

3 rds

2 strict pullups

4 pushups

6 squats

B: Metcon (Time)

Murph prep

Teams of 2

3 rounds for time

800m partner run (both partners run

10 alt rounds (1 partner works, other rests, X5 each)

5 pull up

10 push up

15 air squat

Each person will do 3 x 800m run

and 15 rds of cindy)

C: Metcon (No Measure)

Bonus fitness / Beach Muscles

4-5 sets

10 – barbell curls

10 – Dips

20 – Banded Curls

20 – banded tricep curls

1:00 hollow hold