CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
3 sets
200m run
10 bootstrappers
5 elbow rotations w/ barbell
5 front squats
B: Front Squat (5×3 @80-82%; rest 2:00)
C: Metcon (AMRAP – Rounds)
EMOM 10
3 power clean 95/65
3 hang squat clean
3 s2oh
if 95/65 is too heavy, choose a weight you can cycle efficiently.
Score is rds completed
D: Metcon (Time)
3 Rounds for Time:
GPP:
30 wall ball 20/14
50 DU
30/25 cal machine
COMP:
30 wall ball 30/20
100 DU
30/25 cal row
10:00 cap
E: Metcon (No Measure)
Bonus Fitness / Cool Down
1 set:
:90 amrap v-up
:accumulate :45 hanging L sit
60 seated pike lifts
Cooldown:
1:00 at each
Couch stretch
Pigeon stretch
Seated Straddle
Standing hamstring