CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
4 rds
50 single unders
5 barbell elbow rotations
5 front squats
B: Front Squat (build to a heavy single in 10 minutes)
C: Metcon (AMRAP – Reps)
6 sets:
1:00 on / :30 off
5 clean and jerk 135/95
Amrap lateral burpee over bar in remaining time
Score is # of burpees over 6 rds
D: Metcon (AMRAP – Rounds and Reps)
10 min amrap
30 air squat
50 du
15 push up
(100 singles for 50 double unders)
E: Metcon (No Measure)
Bonus Fitness / Cooldown
3 set:
1:00 elbow plank
20 sit ups
:30 side plank
Cooldown
1:00 calf stretch each side
:30 each banded shoulder stretch
3:00 bike @ 70%