CrossFit Trivium – CrossFit

After front squat, 1 group will do 12 min bike, 1 group will do dumbbell step overs, 1 group will do barbell glute bridges. rotate ever 12:00

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A: Warm-up (No Measure)

2:00 bike at 75% RPE

into 2 sets

10 back rack elbow rotations

8 front squats

:30 front rack hold in the bottom of squat

B: Front Squat (build to moderate 4 rep max ( aim for 85-92% of 1r)

C: Metcon (Weight)

db box step overs

5x 10 (50/35); rest :90

1 db

D: Metcon (Weight)

BB glute bridge, 3x 15 ahap; rest :90

E: Metcon (AMRAP – Reps)

12 min max avg watts c2 bike

*set workout on monitor, score avg watts across 12 min