CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
AMRAP 6
100m ski erg
3 wall walks
6 pushups
9 shoulder taps each
:30 Bar hang
B: Bench Press (7×3@ 78-82%; rest :90)
C: Metcon (AMRAP – Reps)
alt emom x6
:45 amrap c2b
:45 amrap shspu
D: Metcon (2 Rounds for time)
2 sets
500/400m ski
15 dB bench 50/35
500/400m row
15 dB bench 50/35
Rest remaining time until next set
Waterfall start every 3:00
Group 1 0:00
Group 2 3:00
Group 3 6:00
Group 1 9:00 … etc
E: Metcon (No Measure)
Accessory / Strength/core
accumulate
20 strict pull up
1 minute hanging L-Sit