CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
3 rds
:30 bike
25ft duck walk
10 step back lunges each
5 squats
B: Back Squat (7×3 @55-65% ( :02 pause in the bottom of each rep )
B: Back Squat (7×3 @55-65% ( :02 pause in the bottom of each rep )
C: Metcon (Time)
250′ DB walking lunge for time
50/35
*single DB
D: Metcon (Time)
GPP
4 rounds for time:
8 sandbag cleans 100/75
16 db s2oh (8/8) 50/35
COMP
4 rounds for time:
8 sandbag cleans 150/100
16 db s2oh (8/8) 70/50
E: Metcon (No Measure)
Bonus Fitness / Cooldown
accumulate 5 LL rope climb
accumulate 2:00 supinated grip hang on pull up bar
Cool down
1:00 each leg
Couch stretch
Seated hamstring stretch
Single leg saddle