CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

4 way shoulder stretch

:20 each spot

into

10 pass throughs

10 around the worlds

then w/ barbell

3-5 each

SG Push press

SG Push jerk

Snatch Balance

Hang Squat snatch

B: Power Snatch (5x 1 power snatch + 2 hang snatch @72-74% of PS)

C: Snatch Balance (3x 1+2 snatch balance /ohs @72-78 power snatch)

D: Metcon (5 Rounds for time)

GPP

5 sets:

15 cal bike

10 ohs 75/55

10 CTB or pullups

Rest :90

Competitor

5 sets:

15 cal echo

10 ohs 95/65

5 bmu

Rest :90

E: Metcon (No Measure)

Bonus Fitness / Core

2 set:

:30 lsit hold

:30 side plank each side