CrossFit Trivium – CrossFit

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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