CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
:30 each 4 way shoulder stretch
3 sets
SA KB OH walk 25 ft each arm
5 push press each arm
B: Push Press + Jerk complex (8 x 2+1)
8 x 2 push press + 1 split jerk; rest as needed (build to a heavy complex)
C: Metcon (Weight)
C1) db bench 3 x 10-12; rest :30
C2) ring dip 3 x 6-10 + :10 hold after last rep; rest as needed
D: Metcon (Time)
GPP
For time:
60 pull ups
60 HSPU
– break however you like
*10 min cap
Comp
For time:
60 CTB – pull ups
60 S.HSPU
– break however you like
*10 min cap