CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
200m run
5 pushups
:30 shoulder tap
5 seal pushups
:30 bar hang
B: Bench Press (4×4 @ 75-82%; rest :90)
C: Metcon (No Measure)
5 x
12 butterfly/kipping C2b ; rest :30
7 shspu deficit 2″ ; rest :60 (11 hspu/ 16 abmat )
D: Metcon (3 Rounds for calories)
C) 3 sets:
3:00 on/ 3:00 off
2 rope climb
10 s2oh (135/95)
max cal assault in remaining time
E: Metcon (No Measure)
Accessory
2 sets:
10 ring dip + :08 hold at lockout of last rep
12 feet elevated false grip ring row
75′ sled push + 75 ‘ sled pull
rest :90