CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

3 sets

10 cal machine

25ft lunge

10 DB or KB front squats

B: Front Squat (5×6 @70-75%; rest 2:00)

C: Metcon (Time)

3 sets

12 power clean and jerk (135/95)

rest :90 btw sets

total time

D: Metcon (Time)

GPP and Comp

2 rounds for time:

20 ttb

20 hang snatch (75/55)

20 lateral burpee over bar

E: Metcon (No Measure)

Bonus Fitness

2 sets:

20 v-up

:20 l sit

30 seated pike lifts

rest :90 btw sets

F: Metcon (No Measure)

Optional Cool Down

:30 banded 4 way shoulder stretch each arm

:30 each leg couch and pigeon stretch

1:00 seated straddle