CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
:30 each leg
Couch
pigeon
calf
runners
into
run to road and back
25ft lunges
25 ft inch worm
25ft high kicks
25ft butt kickers
25ft duck walk
B: Metcon (Time)
For Time (in a Team of 3)
146 – Russian Kettlebell Swings (53/35 lb)
150 – Box Jumps (24/20 in)
146 – Air Squats
150 – Push-Ups
146 – DU OR x2 Singles
150 – Pull-Ups OR Ring Rows
146 – Sit-Ups
150 – Row (calories)
146 – Bike erg (calories)
150 – Air squats
146 – DU OR x2 Singles
150 – Dumbbell Push Press (50/35 lb)(1 DB)
As a team, complete a total of 1776 reps involving all exercises in any order
***EACH TEAM WILL NEED***
– kettlebell
– box
– rower
– bike erg
– dumbell
Share where possible
Score is the time it takes to complete the full workout
C: Metcon (No Measure)
Boat Muscle work / Accessory
3 rds
15 straight bar curls
15 dips (ring/bench)
25 banded bicep curls
25 banded tricep extensions