CrossFit Trivium – CrossFit
Warm-up (No Measure)
3 Rounds
25’e Lateral Banded Walk
5e Single Arm Front Rack Kettlebell Squat
20 Jump Rope (different each round
-then-
3 Sets
5 Empty Barbell Back Squats
:20 Handstand Hold or 3 Handstand Push-ups
Back Squat (Every 2:00 x 6
Sets 1-3: 2 @ 84-86%
Sets 4-6: 1 @ 88-92%)
Be sure to take 10-12 Minutes to Warm up to working weight
Metcon (AMRAP – Reps)
(A1) AMRAP 4
50′ Overhead Walking Lunge (25e)
20 Crossover Single Unders
-rest 1:00
(B1)AMRAP 4
10 Handstand Push-ups
10 Calorie C2 Bike
-rest 2:00
(A2)) AMRAP 4
50′ Overhead Walking Lunge (25e)
20 Double Unders
-rest 1:00
(B2) AMRAP 4
20 Wallballs
10 Calorie C2 Bike Standing
Split classes into 2 groups
Complete the AMRAPS A1 and B1 before moving the class to AMRAPs A2 and B2