CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Rounds

10 Kettlebell Romanian Deadlift

25’e Suitcase Carry

10 Russian Kettlebell Swings

2e Turkish Get-ups

Deadlift (8 x 2 @ 85%)

1 Set EMOM

Deadstop Reps

Coaches give time to warm up

Metcon (AMRAP – Rounds)

GPP

EMOM x 25

Min 1: 15 Medball Sit-ups (20/14)

Min 2: 15 Kettlebell Swings (53/35)

Min 3: 30 Double Unders

Min 4: 100′ Torque Tank

Min 5: rest

COMP

EMOM x 25

Min 1: 15 GHD

Min 2: 15 Kettlebell Swings (53/35)

Min 3: 50 Double Unders

Min 4: 100′ Torque Tank

Min 5: rest

Spilt into groups of 3 and start at different stations. For organizational purposes on big classes, REST is a station a group can start with.

Bonus Fitness (8 Rounds for weight)

EMOM x 8

Odd: 4 Strict Weighted Ring Pull-ups

Even: 4 Strict Weighted Ring Dips