CrossFit Trivium – CrossFit

Warm-up (No Measure)

4:00 Banded Shoulder Stretch

-then-

3 Rounds

3 Strict Pull-ups

3 Kips Swings

6 Wallball

-then-

Medball Push-Press

-then-

Split Jerk Technique with Coach

Medball Push-Press (No Measure)

Every :45 x 5

3 Reps for Max Height

30/20

let ball fall to ground then reset after each rep

Split Jerk (Every 1:30 x 7
2 Reps @ 70-75%)

Metcon (Time)

GPP

12 Pull-ups

21 Thrusters (75/55)

9 Pull-ups

15 Thrusters

6 Pull-ups

9 Thrusters

3 Pull-ups

COMP

7 Bar Muscle Ups

21 Thrusters (95/65)

5 Bar Muscle Ups

15 Thrusters

3 Bar Muscle Ups

9 Thrusters

1 Bar Muscle Up
Be Kind to the barbells

Bonus Fitness (No Measure)

3 Rounds for Quality

20 Banded Overhead Tricep Ext

20 Standing On Band Bicep Curl (:02 eccentric); r

:20 Wall Facing Handstand Hold