CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
emom 6
Min 1 – :30 row
Min 2 – 5 Box Jump to depth drop
B: CG Deadlift (5×3 – build to heavy 3 in 5 sets)
C: Metcon (No Measure)
c1) 3 x 10-14 alt Pistols ; rest :60
c2) 3x 10-14 back ext; rest :60
Use a band, a post, or a bench if not proficient in pistols
D: Metcon (5 Rounds for time)
Waterfall start
GPP
Every 3 min x 15 minute
9/7 cal bike erg
9 deadlift 135/95
9 hspu
Comp
Every 3 min x 15 minute
9/7 cal echo
9 deadlift 185/135
9 s. hspu