CrossFit Trivium – CrossFit

Warm-up (No Measure)

200m Run

-then-

2 Rounds

25′ High Knee

25′ Butt Kick

25’e Banded Lateral Walk

10 Banded Good Morning

-then-

200m Run

-then-

3 Rounds

4 Box Step Ups

5 Empty Barbell Deadlifts

-then-

Spend 12-15 Minutes building to working weight of deadlift and box step ups

Metcon (Time)

GPP

4 Rounds

400m Run

12 Dual DB Box Ups (50/35s) (20″ for all)

6 Deadlifts (245/165)

COMP

4 Rounds

400m Run

12 Dual DB Box Ups (50s/35s 20″ for all)

6 Deadlifts (315/225)

Time Domain 16-20:00

Bonus Fitness (No Measure)

For Quality:

12:00 EMOM

Minute 1 – :40 Dual Kettlebell RDLs, Moderate Load

Minute 2 – :40

Banded Glute Bridges

Minute 3 – :40

Goblet Cossack Squats

, Moderate Load

Perform all movements with a 1 second pause in the finish position (bottom of RDL, top of glute bridge, bottom of Cossack)