CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
2 x
200m run
25 ft banded lateral steps
10 Banded squats
25ft banded lateral steps
10 banded squats
On the steps, face the same way for all.
B: Back Squat (10×2 @90-95%; rest as needed)
back squat (to box hip crease @ parrallel)
C: Bulgarian Split Squat (4×16 bulgarian split squat e/ side; rest :10 bt)
D: Metcon (Time)
GPP
5 rounds for time:
20/15 cal c2 (any)
20 push up
20 air squats
10 CTB or Pullups
COMP
5 rounds for time:
20/15 cal c2 bike
20 push up
20 air squats
5 ring muscle up
20:00 cap
D: Metcon (No Measure)
Bonus Fitness
accumulate 12 rope climb
accumulate 2:00 hang on pull up bar